Jump Rope

3 Sets

Prisoner Squat

1 Set x 10 Reps

Bird Dog

1 Set x 10 Reps

Dumbbell Reverse Lunge

3 Sets x 6 Reps

Bodyweight Walking Lunge

3 Sets x 8 Reps

Barbell Squat

4 Sets x 8 Reps

Barbell Bulgarian Split Squat

3 Sets x 6 Reps

Jump Rope

3 Sets

Extended Arm Child Pose

1 Set x 10 Reps

Upper Back Stretch

1 Set x 8 Reps

Upward Facing Dog

1 Set x 10 Reps

Cat Stretch

1 Set x 10 Reps

Seated Floor Hamstring Stretch

1 Set x 10 Reps

Pull-Up

3 Sets x 8 Reps

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Incline Row (Reverse Grip)

3 Sets x 8 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Superman

3 Sets

Crunch

3 Sets x 8 Reps

Plank

3 Sets

Dumbbell Side Bend

3 Sets x 8 Reps

Knee to Chest (Supine)

3 Sets x 8 Reps

Tricep Stretch

1 Set x 10 Reps

Push-Up

2 Sets x 5 Reps

Barbell Bench Press (Wide Grip)

3 Sets x 8 Reps

Dumbbell Pullover

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 10 Reps

Push-Up to Side Plank

1 Set x 10 Reps

Barbell Bench Press

5 Sets x 8 Reps

Reverse Crunch

3 Sets x 8 Reps

Tricep Stretch

1 Set x 10 Reps

Posterior Capsule Stretch

1 Set

Dumbbell Seated Wrist Curl

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Concentration Curl

3 Sets x 10 Reps

Dumbbell Tricep Extension

3 Sets x 12 Reps

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

EZ Bar Curl

3 Sets x 8 Reps

Weighted Crunch

3 Sets x 12 Reps

Alternating Heel Touch

3 Sets x 20 Reps

Side Bridge

3 Sets

Dynamic Chest Stretch

1 Set x 10 Reps

Back Extension (Prone)

3 Sets

Barbell Shoulder Press

3 Sets x 8 Reps

Kettlebell Turkish Get-Up Squat

1 Set x 4 Reps

Barbell Behind the Back Shrug

3 Sets x 8 Reps

Kettlebell One-Arm Push Press

4 Sets x 6 Reps

Barbell Push Press

4 Sets x 8 Reps

Extended Arm Child Pose

1 Set x 10 Reps