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Exercises

Set 1: 4 rounds
Barbell Squat
Barbell Squat
15 reps
Rest As Needed
1 min 30 secs

Set 2: 1 round
Transition
Transition
45 seconds

Set 3: 3 rounds
Hip Adductor Machine
Hip Adductor Machine
10 reps
Hip Abductor
Hip Abductor
10 reps
Rest As Needed
45 seconds

Set 4: 1 round
Transition
Transition
45 seconds

Set 5: 4 rounds
Romanian Deadlift
Romanian Deadlift
15 reps
Rest As Needed
1 min 30 secs

Set 6: 1 round
Transition
Transition
45 seconds

Set 7: 2 rounds
Neutral Grip Pull-Ups
Neutral Grip Pull-Ups
5 reps
V-Bar Pulldown
Weights: Heavy
V-Bar Pulldown
Reps until failure
Rest As Needed
1 min 30 secs

Set 8: 4 rounds
Standing Lateral Row
Standing Lateral Row
12 reps
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
15 reps
Rest As Needed
1 minute

Set 9: 1 round
Transition
Transition
45 seconds

Set 10: 3 rounds
Barbell Curls
Barbell Curls
Reps until failure
Rest As Needed
2 minutes

Set 11: 3 rounds
Chin-Ups
Chin-Ups
Reps until failure
Rest As Needed
1 minute

Set 12: 3 rounds
Dumbbell Curls /w Band
Reps until failure
Rest As Needed
1 minute

Set 13: 2 rounds
Incline Dumbbel Curl
Incline Dumbbel Curl
Reps until failure
Rest As Needed
1 minute

Set 14: 2 rounds
Crossbody Hammer Curl
Crossbody Hammer Curl
24 reps
Rest As Needed
1 min 30 secs


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