Kettlebell Swing

3 Sets x 15 Reps

Jump Squat

3 Sets x 15 Reps

Push-Up

3 Sets x 15 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell Incline Bench Row

3 Sets x 12 Reps

Dumbbell Seated Hammer Curl

4 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 20 Reps

Cable Rope Face Pull

4 Sets x 10 Reps

Cable One-Arm Lateral Raise

3 Sets x 12 Reps

Cable One-Arm Bicep Curl

3 Sets x 12 Reps

Rowing

1 Set

Running

1 Set

Jump Rope

1 Set

Cable Mid Chest Crossover

3 Sets x 15 Reps

Tricep Push-Up

3 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Barbell Bench Press

5 Sets x 10 Reps

Kettlebell One-Arm Para Press

3 Sets x 10 Reps

Machine Shoulder Press

4 Sets x 10 Reps

Sit-Up

3 Sets x 10 Reps

Dumbbell Bent-Over Reverse Fly

3 Sets x 20 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 20 Reps

Elliptical Training

1 Set

Hanging Leg Raise

3 Sets x 10 Reps

Cross Body Crunch

3 Sets x 10 Reps

Barbell Deep Squat

5 Sets x 10 Reps

Machine Seated Calf Raise

4 Sets x 20 Reps

Machine Hamstring Curl

4 Sets x 12 Reps

Machine Leg Extension

3 Sets x 40 Reps

Double Leg Stretch

1 Set x 20 Reps

Barbell Bulgarian Split Squat

3 Sets x 12 Reps

Thoracic Spine Extension (Foam Roller)

1 Set x 60 Reps

Back Hyperextension

4 Sets x 12 Reps

Step Machine

1 Set

Plank

3 Sets

Military plank to burpee

3 Sets x 10 Reps

Wall Sits

3 Sets

Spider Burpees into Knee Tucks

3 Sets x 10 Reps

Barbell Ab Rollout (Kneeling)

3 Sets x 10 Reps

Cross Body Crunch

3 Sets x 10 Reps

Leg Raise

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Barbell Front Raise

3 Sets x 12 Reps

Barbell Upright Row

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Treadmill Running

10 Sets

Pull-Up

4 Sets x 10 Reps

Barbell Incline Bench Press

4 Sets x 10 Reps

Barbell Deadlift

4 Sets x 10 Reps

Clean and Press

3 Sets x 10 Reps

Dip

4 Sets x 15 Reps

Machine Leg Press

4 Sets x 10 Reps

Barbell Curl

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope)

4 Sets x 20 Reps