| Warm-Up: |
| 3 Plane Neck Movements, Shoulder Circles |
| Arrow Pulls, Shinbox Swings, Accordions |
| Foundation Training: |
| The Founder |
| Foundation Squat |
| Good Morning |
| Back Extension |
| Lunge Stretch |
| Crossover |
| Workout: |
| Chest: |
| Hammer Strength Bench Press: 1x4x90 lbs., 1x4x110 lbs., 3x3x160 lbs. |
| Nautilus Vertical Chest: 1x4x110 lbs., 1x4x125 lbs., 3x2x155 lbs. |
| Back: |
| Icarian Row: 1x4x80 lbs., 1x4x100 lbs., 3x3x140 lbs. |
| Pull-Ups: 3x3 |
| Abdominals: |
| Planks: 3 x 45 seconds |
| Free Motion Abdominals: 4x4x80 lbs. |
Run:
Treadmill Intervals
2.68 miles
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