WARM-UP. Deadlift, Upright Row, Clean & Press, Triple Deadrow, Plate Front Squat, Deadrow, Upright Tow, Backward-Stepping Lunge with Overhead Press, Plate Curl Squat & Press

SQUATS. Squat, Bottom Half Squat, Combo

CHEST. Deadlift, Clean & Press, Chest Press, Deadrow, Pulse Chest Press, Chest Fly, Bench Pushup, Plate Curl Squat & Press

BACK. Backward-Stepping Lunge, Deadlift, Clean & Press, Deadrow, Plate Squat, Pulse Lunge, Plate Curl Squat & Press

TRICEPS. Tricep Press, Tricep Extension, Pulse Tricep Press, Tricep Dip, Standing Overhead Extension

BICEPS. Bicep Plate Curl, Plate Combo, Bar Combo, Mid-Range Bicep Curl, Alternate Single-Arm Bicep Plate Curl

LUNGES. Backward-Stepping Lunge, Plate Squat, Pulse Lunge

SHOULDERS. Pushup, Pulse, Rear Deltoid Raise, Standing Plate Upright Row, Standing Mac Raise Combo, Standing Plate Overhead Press

CORE. Hover, Slow Hover Tap, Walking Hover, Pulse Plate Lift, Weighted C-Crunch

COOLDOWN. Childs Pose, Kneeling Rear Deltoid Stretch, Seated Hurdler Stretch, Kneeling Upper Back Stretch, Hip Flexor Stretch with Twist, Standing Quad Stretch