band pull - starts x 20

1 Set x 20 Reps

Push-Up

1 Set x 15 Reps

Medicine Ball Rotation

1 Set x 10 Reps

Medicine Ball Overhead Slam

3 Sets x 8 Reps

Arm Circles

3 Sets x 8 Reps

Barbell Bench Press

5 Sets x 12,10,8,6,5 Reps

Pull-Up

4 Sets x 8,8,6,6 Reps

Barbell Shoulder Press

4 Sets x 8,8,6,6 Reps

Dumbbell Incline Bench Row

4 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Cable Rope Face Pull

3 Sets x 15 Reps

Dumbbell Farmers Carry

3 Sets x 8 Reps

Cable Pallof Press with Rotation

3 Sets x 12 Reps

Dead Bug

3 Sets x 8 Reps

Barbell Squat

5 Sets x 8 Reps

Barbell Romanian Deadlift

4 Sets x 8 Reps

Dumbbell Bulgarian Split Squat

3 Sets x 10 Reps

Box Jumps

4 Sets x 8 Reps

Dumbbell Walking Lunge

3 Sets x 12 Reps

Dumbbell Hamstring Curl

3 Sets x 10 Reps

Barbell Standing Calf Raise

4 Sets x 15 Reps

Hanging Leg Raise

3 Sets x 15 Reps

Cable Wood Chop

3 Sets x 15 Reps

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Cable Seated Row

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell Bent-Over Reverse Fly

4 Sets x 15 Reps

Band Cross-Over

3 Sets x 8 Reps

EZ Bar Curl

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Battle Ropes

8 Sets