A. Barbell Warm-Up
B. Alternate Movements for 4 Total Sets
“Stop” Deadlift x7 x5 x3 x3
Bench Press x11 x9 x7 x5
C. Alternate Movements for 3 Total Sets
Glute Bridge + DB Bench Press x10-12
DB Chest Supported Rows x10-12
D. Alternate Movements for 3 Total Sets
DB Incline Bench x6
One Arm DB Rows x6/side
E. Suitcase Deadlifts 3×4/side
F. Shoulder Circuit
- Seated DB Press 3×10
- Reverse Flys 3×10
- DB Lateral Raise 3×10/side
G. Tabata
- Hollow Rocks
