Order Exercise Sets Reps Tempo Weight Weight

A1 Sumo Deadlift 4 8-10 3010

A1 Military Press 4 8-10 3010

B1 Step Up 4 8-10 3010

B2 Prone Row 4 8-10 3010

C1 Landmine Squat 4 10-12 3010

C2 Lying Tricep Extension 4 10-12 3010

C3 Face Pull 4 10-12 3010

1
Order Exercise Sets Reps Tempo Weight Weight

A1 Split Squat 4 8-10 3010

A1 Neutral Grip Pulldown 4 8-10 3010

B1 Glute Ham Raise 4 8-10 3010

B2 Bench Press 4 8-10 3010

C1 Goblet Squat 4 10-12 3010

C2 Barbell Curl 4 10-12 3010

C3 Upright Row 4 10-12 3010

2
Order Exercise Sets Reps Tempo Weight Weight

A1 Incline Bench Press 4 12 3010

A1 Neutral Grip Pulldown 4 12 3010

B1 Flat DB Press 4 12 3010

B2 Bent Over Row 4 12 3010

C1 Pull Over 4 12 3010

D1 Bear Crawl 4 Distance X0X0

D2 Farmers Walk 4 Distance X0X0

3
Order Exercise Sets Reps Tempo Weight Weight

A1 Back Squat 4 12

A2 Back Extension 4 12

B1 Lunge 4 12

B2 Step Up 4 12

C1 Dead tread 4 Distance

C2 KB Swing 4 15

4
Order Exercise Sets Reps Tempo Weight Weight

A1 Deadlift 4 12

A2 Dip 4 12

B1 Supinated Grip Pulldown 4 12

B2 DB Shoulder Press 4 12

C1 Incline Curls 4 12

C2 Tricep Extension 4 12

5
Order Exercise Sets Reps Tempo Weight Weight

A1 Squat / Deadlift 5 4-6 3010

A2 Dip 5 4-6 3010

A3 High Pull 5 4-6 3010

A4 Military Press 5 4-6 3010

A5 Pull Up 5 4-6 3010

6
Order Exercise Sets Reps Tempo Weight Weight

A1 Lunge 4 15

A2 Goblet Squat 4 15

A3 Rowing Machine 4 15

B1 DB Press Up to Row 4 15

B2 DB Snatch 4 15

B3 Med Ball Slam 4 15

C2 Battle ropes 4 15

C2 KB Swing 4 Distance

7
Order Exercise Sets Reps Tempo Weight Weight

A1 KB Swing 5 20

A2 Press Ups 5 20

A3 Lunge Jumps 5 20

A4 Inverted Row 5 20

A4 Squat Jump 5 20

A5 Push Press 5 20

A6 Russian Twist 5 20

A7 Dead tread 5 20