- Rower 500M
- Arm Circles 20 front/20 back
- PVC Passthrough
- PVC Overhead Squats 10 reps
- Pushups 10 reps
- Hip Flexor Stretch
- Squat Warmup
- Bar Only (45lbs) 1×10
- 80lbs 1×5
- 95lbs 1×5
- 115lbs 1×5
- Squat
- 125lbs 1×5
- 145lbs 1×5
- 165lbs 1×5
- Bench Warmup
- Bar Only (45lbs) 1×10
- 70lbs 1×5
- 85lbs 1×5
- 100lbs 1×5
- Bench 5/3/1 (5’s)
- 110lbs 1×5
- 125lbs 1×5
- 145lbs 1×10
- 110lbs 1×15 (FSL)
- Band Lat Pulldowns
- Green and Black band 3×10
- Green Band 2×10
- Glute Bridge
- Bodyweight 3×20