WARM-UP. Backward-Stepping Lunge, Squat, Deadlift, Upright Row, Clean & Press, Triple Deadrow, Deadrow, Shoulder Roll, Standing Side Raise, Hip Bridge, Standing Cobra, Combination

SQUATS. Squat Wide Stance, Mid Stance Squat, Triple Pulse Squat

CHEST. Chest Press, Triple Pulse Chest Press

BACK. Deadlift, Clean & Press, Triple Deadrow, Deadrow, Shoulder Roll, Split Plate Deadrow

TRICEPS. Combination, Double-Arm Kneeling Hinge Tricep Kickback, Tricep Extension/Pullover, Triple Pulse Bottom Half Tricep Press, Hinge Tricep Kickback

BICEPS. Bicep Curl, Shoulder Roll, Hold, Triple Pulse Preacher Hammer Curl, Wide Bicep Plate Curl, Triple Mid-Range Pulse Bicep Curl

LUNGES. Backward-Stepping Lunge, Squat, Mid Stance Squat, Combination, Triple Bottom-Half Pulse Lunge

SHOULDERS. Shoulder Roll, Standing Push Press, Standing Overhead Shoulder Press, Standing Cobra, Barbell Upright Row, T-Raise, Standing T-Raise, Standing Corner Raise

CORE. Cross Crawl, Shoot Out, Weighted Hip Bridge, Weighted Pulse Hip Bridge

COOLDOWN. Shoulder Stretch, Hamstring Stretch, Hip Flexor Stretch, Quadricep Stretch, Side Lunge Stretch, Side Stretch, Front Deltoid Chest Stretch