WARM-UP. Backward-Stepping Lunge, Squat, Deadlift, Upright Row, Clean & Press, Overhead Press, Triple Deadrow, Deadrow, Shoulder Roll, Standing Cobra, Combination, Triple Pulse Squt, Triple Pulse Front Squat

SQUATS. Squat, Bottom Half Squat, Combination

CHEST. Chest Press, Pulse Chest Press, Wide-Narrow Plate Press, Pulsing Wide Plate Press

BACK. Deadlift, Clean & Press, Triple Deadrow, Deadrow, High Pull, Offset Deadlift, Offset Deadrow, Offset Triple Deadrow

TRICEPS. Tricep Press, Tricep Extension, Tricep Bench Pushup, Triple Bottom Half Pulse Tricep Press, Kneeling Tricep Bench Kickback, Side Plank Bench Rotation

BICEPS. Bicep Plate Curl, Staggered Bicep Curl, Combination, Mid-Range Pulse Bicep Curl

LUNGES. Backward-Stepping Lunge, Squat, Pulse Lunge, Triple Pulse Backward-Stepping Lunge, Pulsing Squat, Overhead Plate Press Hold

SHOULDERS. Pushup, Shoulder Press, Walking Pushup, Standing Push Press, Standing Cobra, Alt Mac Raise, Triple Pulse Walking Pushup

CORE. C-Crunch, Cross Crawl, Combination, Pike Shootout, Kneeling Lunge Rotation Press

COOLDOWN. Shoulder Stretch, Upper Back Stretch, Hamstring Stretch, Quadricep Stretch, Chest Stretch, Torso Twist, Knee To Chest, 90/90 Glute Stretch, Kneeling Hip Flexor, Front Deltoid Chest Stretch, Lying Lower Back Release, Cat Cow Sequence