Activations/prep

A1 RDLs – 1-2 sets*, 5-8 reps, 3 minutes rest before top sets
*last set extend with roller ham curls (or sub with whatever curl you have available) One drop set there as well. And then rest pause to extend the set after that.

B1 ring rows – 1-2 sets*, 8-12 reps, 2 minutes rest before top sets
*extend last working sets with drop set

C1 tbar rows – 6-10 reps
C2 tbar RDLs – AMRAP
1-2 sets*, 2 minutes rest between rounds
*drop set on the last set

***all sets listed are working sets. Always take as many warmup sets as needed.

Activations/Prep

A1 seated leg curls – 3 sets, 5 reps, 2 minutes rest between sets

B1 back squats to a box – 3 sets, 5 reps, 2 minutes rest between sets

C1 reverse band hack squats – 3 sets, 5 reps, 2 minutes rest between sets

D1 prowler pushes – 3 sets, approximately 60 seconds each push, 1 minute rest between sets

E1 sled calf raises – 10 reps
E2 standing BW calf raises – 10 reps
3 sets, 60 seconds rest between rounds

***all sets listed are working sets. Always take as many warmup sets as needed.

Activations/prep

A1 rack shoulder press – 5-8 reps, 1 set, 3 minutes rest before working sets

B1 DB laterals – 8-12 reps
B2 DB rack isometronics – as long as possible
B3 rack isometronics – as long as possible
B4 DB isometric – as long as possible
1 set, 2 minutes rest before first exercise

C1 Banded rear delt – 10-12 reps
C2 DB rear delts – 10-12 reps
1 set, 2 minutes rest before first exercise

D1 rack shoulder press – 5-8 reps
D2 DB laterals – 8-12 reps
D3 DB rack isometronics – as long as possible
D4 rack isometronics – as long as possible
D5 DB isometric – as long as possible
D6 Banded rear delt – 10-12 reps
D7 DB rear delts – 10-12 reps
D8 banded face pull – 20+ reps
2-3 rounds, 1 minute rest between rounds

BFR triceps – 30,15,15,15

**all sets listed are working sets. Always take as many warmup sets as needed.

Activations/prep

A1 ring pull-ups- 5-8 reps*
A2 banded pullover – 15+ reps
1-2 rounds, 3 minutes rest before working sets
*2 drop sets

B1 trap bar rows – 8-10 reps*
B2 chest support DB rows – 10+ reps
B3 chest supported DB shrugs – 10+ reps
1-2 rounds, 2 minutes rest before working sets

Biceps BFR – 30, 15, 15, 15

***all sets listed are working sets. Always take as many warmup sets as needed.

Activations/prep

A1 incline DB arm curls – 8-12 reps
A2 low incline DB extensions – 8-12 reps
***3 drop sets, (at least 5 reps in each drop)
A3 high band curls – 10-15 reps
A4 band cross triceps extensions – 10-15 reps
1-3 rounds, 60 seconds rest between rounds

**all sets listed are working sets. Always take as many warmup sets as needed.

Activations/prep

A1 RDLs – 1-2 sets*, 5-8 reps, 3 minutes rest before top sets
*last set extend with roller ham curls (or sub with whatever curl you have available) One drop set there as well.

B1 ring rows – 1-2 sets*, 8-12 reps, 2 minutes rest before top sets
*extend last working sets with drop set

C1 tbar rows – 6-10 reps
C2 tbar RDLs – AMRAP
1-2 sets*, 2 minutes rest between rounds
*drop set on the last set

***all sets listed are working sets. Always take as many warmup sets as needed.

Activations/prep

A1 high incline barbell press – 5-8 reps
A2 ring pull-ups- 5-8 reps
2 sets*, 3 minutes rest before working sets
*drop sets on the second working sets of each

B1 ring dips – 5-8 reps
B2 tbar rows – 5-8 reps
2 sets*, 3 minutes rest before working sets
*drop sets on the second working sets of each

C1 banded cable cross extensions – 12-15 reps
C2 incline DB curls – 10-12 reps
C3 DB laterals – 10-12 reps
C4 DB lateral rack isometronics – as long as possible
C5 rack lateral isometronics – as long as possible
C6 DB isometrics – as long as possible
2-3 rounds, 60 seconds rest between rounds

***all sets listed are working sets. Always take as many warmup sets as needed.

A1 heel elevated font squats – 3 sets, 5-8 reps, 3 minutes rest before top sets

B1 Glute-ham/Nordic curl – 6- 10 reps
B2 heel elevated split squat – 40 reps*
3 rounds, 2 minutes rest between rounds
*20 reps (10 each leg) with weight, then drop to body weight for another 20 total reps

*all sets listed are working sets. Always take as many warmup sets as needed

Activations/prep

A1 ring pull-ups – 3 sets, 5-10 reps, 2 minutes rest between sets

B1 tbar rows – 2 sets, 6-20* reps, 2 minutes rest before working sets
*drop set and rest pause to 20+ reps

C1 ring rows – 2 sets*, 8-12 reps, 2 minutes rest before working sets
*drop set on last set

***all sets listed are working sets. Always take as many warmup sets as needed.

Activations/prep

A1 RDLs – 1-2 sets, 5-8 reps, 3 minutes rest before working sets

B1 ring rows – 1-2, 10-25+ reps*, 2 minutes rest before working sets
*3-4 drop sets, finished with 30 second iso hold

Walking lunges BFR – 30, 15, 15, 15 reps

***all sets listed are working sets. Always take as many warmup sets as needed.

Activations/prep

A1 ring dips – 2 sets, 5-8 reps, 3 minutes rest before working sets

B1 ring push-ups – BW AMRAP
B2 DB push-ups – BW AMRAP
B3 DB knee push-ups – BW AMRAP
B4 DB floor fly – 6-10 reps
B5 DB floor press – 25+ reps*
1-2 rounds, 90 seconds rest between rounds
*rest pause as needed to hit total reps

Arms BFR to finish 30-30-15-15

***all sets listed are working sets. Always take as many warmup sets as needed.