Warm-up / Cardio
- 3:00 TrueForm Walk
- 3:00 TrueForm Walk Backwards
- 4:00 TrueForm Walk
Lifting
4 Sets
- 12 Deadlifts (165) / 12 Hip Bridges (40)
- 3×10 Incline Bench I-T-Y’s (5# DBs)
4 Sets
- 12 Pendlay Rows (80/65)
- 12 Tricep Pushdowns (65/43)
4 Sets
- 10/10 Standing Banded Woodchops (CS blue)
- 12 Underhand Lat Pulldown (104/71)
4 Sets
- 12 Seated Cable Rows (handles, 98/76)
- 3×12 DB Dead Bugs (12)
Abs
2 Sets
- 12/12 Quarter Get-ups (20/15)
- 12/12 Bottoms up Dead Bug (20/15)
- 20 OH Toe Reach (20/15)
- 30 OH Hollow Flutter Kick (20/15)
- 20 DB Pull Throughs (50/25)