Cycle

Exercise

Set 1

Set 2

Set 3

ALL

BW Warm-Ups

Good Mornings

x 10

Spinal Circles

x 10

Double Toe-Touches

x 10

A-1

(BP max groups)

Inverted Rows

(racks)

BW x 10

BW x 10

BW x 10

A-2

DB Pause Rows

(alley benches)

45% x 8 each

50% x 8 each

55% x 8 each

A-3

DB Bent-Over Flies

(open area)

10-25# x 8

10-25# x 8

10-25# x 8

B-1

Wide-Grip Pull-Ups

(racks)

x 5

x 5

x 5

B-2

DBL Negative Band Curls (slow down)

x 10

x 10

x 10

B-3

3-Way DB Curls

20% x 5 each

20% x 5 each

20% x 5 each

ALL

Ground-Based Core

Superman/Starfish

4-Way Leg Circles

N/A

10.28 Pulls - Google Slides