Warm Up
- 10min walk
- (3×12) KB Swings 20lbs
- (3×12) KB Squat 20lbs
- (3×12) KB Halo 20lbs
- (3×12) Forearm Twists 15lbs
- (3×12) DB Front Raises 15lbs
Weight Training
- (4) Mule Pull
- (4) Mule Push
- (3xDrop-Set 115lbs – 20lbs x 10reps) CAB Lat Pull-Down
- (3xDrop-Set 65lbs – 10lbs x 10reps) MA Lat Raise
- (4×15) DB Incline Curl 22.5lbs
- (4×15) PL Side Crunch 25lbs
- (4×15) DB Chest Supported Row 32.5lbs
- (4×15) DB Lat Raise 12.5lbs
- (4×15) MA Shoulder Press 50lbs
- (3xDrop-Set 100lbs – 10lbs x 10reps) MA Low Row
- (3xDrop-Set 80lbs – 20lbs x 10reps) Rope Hammer Curl
Cooldown
- 25min Walk
- 15min stretch