WARM-UP. Squat, Deadlift, Upright Row, Clean & Press, Plate Front Squat, Deadrow, Shoulder Roll, Triple Pulse Squat, Triple Wide Deadrow, Alternate Backward-Stepping Lunge, Plate Curl Squat & Press

SQUATS. Squat, Deadlift, Clean & Press, Deadrow, Triple Pulse Squat, Single-Arm Plate Row, Power Press, Stagger Squat, Kneeling Single-Arm Plate Row

CHEST. Deadlift, Clean & Press, Chest Press, Deadrow, Chest Fly, Bench Pushup, Single-Arm Plate Row, Power Press, Bottom Half, Kneeling Single-Arm Plate Row

BACK. Deadlift, Clean & Press, Deadrow, Bicep Plate Curl, Single-Arm Plate Row, Power Press, Kneeling Single-Arm Plate Row, Bicep Plate Row, Mid-Stance Plate Front Squat, Mid And Wide Stance Squat Pulse

TRICEPS. Pushup, Tricep Pushup, Standing Overhead Tricep Extension, Seated Overhead Tricep Extension, Tricep Dip / Standing Overhead Tricep Plate Extension, Kneeling Rear Deltoid Raise, Wide-Grip Upright Row, Single-Arm Overhead Plate Shoulder Press

BICEPS. Pushup, Stretches, Bicep Plate Curl, Bicep Plate Row, Kneeling Rear Deltoid Raise, Wide-Grip Upright Row, Single-Arm Overhead Plate Shoulder Press

LUNGES. Stretches, Mid-Stance Plate Front Squat, Mid And Wide Stance Squat Pulse

SHOULDERS. Pushup, Kneeling Rear Deltoid Raise, Wide-Grip Upright Row, Single-Arm Overhead Plate Shoulder Press

CORE. Plate Crunch Fly, Plate Pulse Crunch, Walking Hover Combo

COOLDOWN. Stretches