Program Description
The purpose of this program is to bridge the gap between digital ambition and physical reality. We aim to take the dedication, strategy, and persistence found in gaming and academia and apply it to the iron. This is about forging a legendary physique and an unbreakable mindset, proving that you can possess both a sharp mind and the strength of a warrior.
Program Overview
- LevelIntermediate
- GoalAthletics, Powerlifting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 21, 2026 08:08
- Last EditedJan 21, 2026 11:44
Muscle Engagement
Front
Back
MuscleSet
Abs
17.1%
Quadriceps
11.4%
Glutes
11.2%
Upper Back
10.2%
Hamstrings
8.6%
Front Delts
7.8%
Lats
6.2%
Lower Back
5.7%
Triceps
5%
Chest
3.1%
Neck
3.1%
Forearms
2.7%
Biceps
2.1%
Middle Delts
1.9%
Adductors
1.9%
Other
1%
Olympic
0.5%
Calves
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Trap Bar Deadlift
3
5 reps
-
2A
Lat Pulldown
3
5 reps
-
2B
Lunge (Barbell)
3
5 reps
-
3A
Standing Shoulder Press (Dumbbell)
3
5 reps
-
3B
Hip Thrust (Machine)
3
5 reps
-
4A
Bent Over Row (Barbell)
3
5 reps
-
4B
Squat (Barbell)
3
5 reps
-
5A
Landmine Twist
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
AMRAP
-
6A
Abs Crunch (Weighted)
3
10 reps
-
6B
Hanging Oblique Knee Raise
3
10 reps
-
6C
Lying Leg Raise
3
10 reps
-
6D
Back Extension (Weighted)
3
10 reps
-
6E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
5 reps
-
1B
Trap Bar Deadlift
3
5 reps
-
2A
Underhand Lat Pulldown
3
5 reps
-
2B
Lunge (Dumbbell)
3
5 reps
-
3A
Standing Shoulder Press (Dumbbell)
3
5 reps
-
3B
Hip Thrust (Machine)
3
5 reps
-
4A
Bent Over Row (Dumbbell)
3
5 reps
-
4B
Zercher Squat (Barbell)
3
5 reps
-
5A
Lateral Med Ball Slam
3
5 reps
-
5B
Suitcase Carry
3
AMRAP
-
6A
Abs Crunch (Weighted)
3
10 reps
-
6B
Russian Twist (Dumbbell)
3
10 reps
-
6C
Hanging Knee Raise
3
10 reps
-
6D
Back Extension (Weighted)
3
10 reps
-
6E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5 reps
-
1B
Trap Bar Deadlift
3
5 reps
-
2A
Lat Pulldown
3
5 reps
-
2B
Lunge (Barbell)
3
5 reps
-
3A
Standing Shoulder Press (Dumbbell)
3
5 reps
-
3B
Hip Thrust (Machine)
3
5 reps
-
4A
Bent Over Row (Barbell)
3
5 reps
-
4B
Squat (Barbell)
3
5 reps
-
5A
Landmine Twist
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
AMRAP
-
6A
Abs Crunch (Weighted)
3
10 reps
-
6B
Hanging Oblique Knee Raise
3
10 reps
-
6C
Lying Leg Raise
3
10 reps
-
6D
Back Extension (Weighted)
3
10 reps
-
6E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
5 reps
-
1B
Trap Bar Deadlift
3
5 reps
-
2A
Underhand Lat Pulldown
3
5 reps
-
2B
Lunge (Dumbbell)
3
5 reps
-
3A
Standing Shoulder Press (Dumbbell)
3
5 reps
-
3B
Hip Thrust (Machine)
3
5 reps
-
4A
Bent Over Row (Barbell)
3
5 reps
-
4B
Zercher Squat (Barbell)
3
5 reps
-
5A
Lateral Med Ball Slam
3
10 reps
-
5B
Suitcase Carry
3
AMRAP
-
6A
Abs Crunch (Weighted)
3
10 reps
-
6B
Russian Twist (Dumbbell)
3
10 reps
-
6C
Hanging Knee Raise
3
10 reps
-
6D
Back Extension (Weighted)
3
10 reps
-
6E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lying Chest Pass Med Ball Throw
3
10 reps
-
1B
Kettlebell Swing
3
10 reps
-
2A
Pull-Up (Bodyweight)
3
8 reps
-
2B
Lateral Jump
3
10 reps
-
3A
Landmine Push Press
3
10 reps
-
3B
Med Ball Slam
3
10 reps
-
4A
Inverted Row
3
10 reps
-
4B
Broad Jump
3
10 reps
-
5A
Landmine Twist
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
AMRAP
-
6A
Abs Crunch (Weighted)
3
10 reps
-
6B
Hanging Oblique Knee Raise
3
10 reps
-
6C
Lying Leg Raise
3
10 reps
-
6D
Back Extension (Weighted)
3
10 reps
-
6E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Burpee
3
10 reps
-
1B
Kettlebell Swing
3
10 reps
-
2A
Chin-Up (Bodyweight)
3
8 reps
-
2B
Lateral Box Jump
3
10 reps
-
3A
Snatch (Kettlebell)
3
10 reps
-
3B
Med Ball Slam
3
10 reps
-
4A
Inverted Row
3
10 reps
-
4B
Box Jump
3
10 reps
-
5A
Lateral Med Ball Slam
3
10 reps
-
5B
Suitcase Carry
3
AMRAP
-
6A
Abs Crunch (Weighted)
3
10 reps
-
6B
Russian Twist (Dumbbell)
3
10 reps
-
6C
Hanging Knee Raise
3
10 reps
-
6D
Back Extension (Weighted)
3
10 reps
-
6E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Explosive Push Ups
3
10 reps
-
1B
Kettlebell Swing
3
10 reps
-
2A
Chin-Up (Bodyweight)
3
10 reps
-
2B
Lateral Jump
3
10 reps
-
3A
Snatch (Kettlebell)
3
10 reps
-
3B
Med Ball Slam
3
10 reps
-
4A
Inverted Row
3
10 reps
-
4B
Broad Jump
3
10 reps
-
5A
Landmine Twist
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
AMRAP
-
6A
Abs Crunch (Weighted)
3
10 reps
-
6B
Hanging Oblique Knee Raise
3
10 reps
-
6C
Lying Leg Raise
3
10 reps
-
6D
Back Extension (Weighted)
3
10 reps
-
6E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lying Chest Pass Med Ball Throw
3
10 reps
-
1B
Kettlebell Swing
3
10 reps
-
2A
Pull-Up (Bodyweight)
3
10 reps
-
2B
Lateral Box Jump
3
10 reps
-
3A
Snatch (Kettlebell)
3
10 reps
-
3B
Med Ball Slam
3
10 reps
-
4A
Inverted Row
3
10 reps
-
4B
Box Jump
3
10 reps
-
5A
Lateral Med Ball Slam
3
10 reps
-
5B
Suitcase Carry
3
AMRAP
-
6A
Abs Crunch (Weighted)
3
10 reps
-
6B
Russian Twist (Dumbbell)
3
10 reps
-
6C
Hanging Knee Raise
3
10 reps
-
6D
Back Extension (Weighted)
3
10 reps
-
6E
Neck Curl
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Narrow Push Up
3
20 reps
-
1B
Deadlift (Dumbbell)
3
20 reps
-
1C
Pull-Up (Bodyweight)
3
10 reps
-
1D
Lunge (Dumbbell)
3
15 reps
-
2A
Pike Push Up
3
15 reps
-
2B
Hip Thrust (Dumbbell)
3
20 reps
-
2C
Inverted Row
3
20 reps
-
2D
Goblet Squat
3
20 reps
-
3A
Lateral Med Ball Slam
3
10 reps
-
3B
Suitcase Carry
3
AMRAP
-
4A
Abs Crunch (Bodyweight)
3
20 reps
-
4B
Hanging Oblique Knee Raise
3
20 reps
-
4C
Lying Leg Raise
3
20 reps
-
4D
Back Extension
3
20 reps
-
4E
Neck Curl
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
20 reps
-
1B
Deadlift (Dumbbell)
3
20 reps
-
1C
Pull-Up (Bodyweight)
3
10 reps
-
1D
Lateral Lunge
3
15 reps
-
2A
Pike Push Up
3
15 reps
-
2B
Hip Thrust (Dumbbell)
3
20 reps
-
2C
Inverted Row
3
20 reps
-
2D
Squat (Barbell)
3
20 reps
-
3A
Landmine Twist
3
10 reps
-
3B
Farmer's Walk (Weighted)
3
AMRAP
-
4A
Abs Crunch (Bodyweight)
3
20 reps
-
4B
Oblique Crunch
3
20 reps
-
4C
Hanging Knee Raise
3
20 reps
-
4D
Back Extension
3
20 reps
-
4E
Neck Curl
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Narrow Push Up
3
20 reps
-
1B
Deadlift (Dumbbell)
3
20 reps
-
1C
Pull-Up (Bodyweight)
3
10 reps
-
1D
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
2A
Pike Push Up
3
15 reps
-
2B
Hip Thrust (Dumbbell)
3
20 reps
-
2C
Inverted Row
3
20 reps
-
2D
Squat (Bodyweight)
3
30 reps
-
3A
Lateral Med Ball Slam
3
10 reps
-
3B
Suitcase Carry
3
AMRAP
-
4A
Abs Crunch (Bodyweight)
3
20 reps
-
4B
Russian Twist
3
20 reps
-
4C
Hanging Knee Raise
3
20 reps
-
4D
Back Extension
3
20 reps
-
4E
Neck Curl
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
20 reps
-
1B
Deadlift (Dumbbell)
3
20 reps
-
1C
Pull-Up (Bodyweight)
3
10 reps
-
1D
Lateral Lunge
3
15 reps
-
2A
Pike Push Up
3
15 reps
-
2B
Hip Thrust (Dumbbell)
3
20 reps
-
2C
Inverted Row
3
20 reps
-
2D
Squat (Barbell)
3
20 reps
-
3A
Landmine Twist
3
10 reps
-
3B
Farmer's Walk (Weighted)
3
AMRAP
-
4A
Abs Crunch (Bodyweight)
3
20 reps
-
4B
Oblique Crunch
3
20 reps
-
4C
Hanging Knee Raise
3
20 reps
-
4D
Back Extension
3
20 reps
-
4E
Neck Curl
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5 reps
-
1B
Single Leg Hip Thrust
3
5 reps
-
2A
Single Arm Row (Dumbbell)
3
5 reps
-
2B
Zercher Squat (Barbell)
3
5 reps
-
3A
Bench Press (Dumbbell)
3
5 reps
-
3B
Single Leg Deadlift
3
5 reps
-
4A
Lat Pulldown (Single Arm)
3
5 reps
-
4B
Bulgarian Split Squat (Dumbbell)
3
5 reps
-
5A
Lateral Med Ball Slam
3
10 reps
-
5B
Suitcase Carry
3
AMRAP
-
6A
Plank
3
1 mins
-
6B
Side Plank
3
1 mins
-
6C
Reverse Plank
3
1 mins
-
6D
Good Morning
3
10 reps
-
6E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5 reps
-
1B
Single Leg Hip Thrust
3
5 reps
-
2A
Single Arm Row (Dumbbell)
3
5 reps
-
2B
Squat (Barbell)
3
5 reps
-
3A
Incline Bench Press (Dumbbell)
3
5 reps
-
3B
Single Leg Deadlift
3
5 reps
-
4A
Lat Pulldown (Single Arm)
3
5 reps
-
4B
Bulgarian Split Squat (Dumbbell)
3
5 reps
-
5A
Landmine Twist
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
AMRAP
-
6A
Plank with Shoulder Taps
3
20 reps
-
6B
Dynamic Side Plank
3
20 reps
-
6C
Reverse Plank
3
1 mins
-
6D
Good Morning
3
10 reps
-
6E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5 reps
-
1B
Single Leg Hip Thrust
3
5 reps
-
2A
Single Arm Row (Dumbbell)
3
5 reps
-
2B
Zercher Squat (Barbell)
3
5 reps
-
3A
Bench Press (Dumbbell)
3
5 reps
-
3B
Single Leg Deadlift
3
5 reps
-
4A
Lat Pulldown (Single Arm)
3
5 reps
-
4B
Bulgarian Split Squat (Dumbbell)
3
5 reps
-
5A
Lateral Med Ball Slam
3
10 reps
-
5B
Suitcase Carry
3
AMRAP
-
6A
Plank
3
1 mins
-
6B
Side Plank
3
1 mins
-
6C
Reverse Plank
3
1 mins
-
6D
Good Morning
3
10 reps
-
6E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
5 reps
-
1B
Single Leg Hip Thrust
3
5 reps
-
2A
Single Arm Row (Dumbbell)
3
5 reps
-
2B
Squat (Barbell)
3
5 reps
-
3A
Incline Bench Press (Dumbbell)
3
5 reps
-
3B
Single Leg Deadlift
3
5 reps
-
4A
Lat Pulldown (Single Arm)
3
5 reps
-
4B
Bulgarian Split Squat (Dumbbell)
3
5 reps
-
5A
Landmine Twist
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
AMRAP
-
6A
Up Down Plank
3
20 reps
-
6B
Dynamic Side Plank
3
20 reps
-
6C
Reverse Plank
3
1 mins
-
6D
Good Morning
3
10 reps
-
6E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Snatch (Kettlebell)
3
10 reps
-
1B
Med Ball Slam
3
10 reps
-
2A
Inverted Row
3
10 reps
-
2B
Jump Squat
3
10 reps
-
3A
Explosive Push Ups
3
10 reps
-
3B
Kettlebell Swing
3
10 reps
-
4A
Chin-Up (Bodyweight)
3
8 reps
-
4B
Jump Switch Lunge
3
10 reps
-
5A
Lateral Med Ball Slam
3
10 reps
-
5B
Suitcase Carry
3
AMRAP
-
6A
Plank
3
1 mins
-
6B
Side Plank
3
1 mins
-
6C
Reverse Plank
3
1 mins
-
6D
Good Morning
3
10 reps
-
6E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
3
10 reps
-
1B
Med Ball Slam
3
10 reps
-
2A
Inverted Row
3
10 reps
-
2B
Jump Squat
3
10 reps
-
3A
Lying Chest Pass Med Ball Throw
3
10 reps
-
3B
Kettlebell Swing
3
10 reps
-
4A
Pull-Up (Bodyweight)
3
8 reps
-
4B
Jump Switch Lunge
3
10 reps
-
5A
Landmine Twist
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
AMRAP
-
6A
Plank with Shoulder Taps
3
20 reps
-
6B
Dynamic Side Plank
3
20 reps
-
6C
Reverse Plank
3
1 mins
-
6D
Good Morning
3
10 reps
-
6E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
3
10 reps
-
1B
Med Ball Slam
3
10 reps
-
2A
Inverted Row
3
10 reps
-
2B
Jump Squat
3
10 reps
-
3A
Burpee
3
10 reps
-
3B
Kettlebell Swing
3
10 reps
-
4A
Pull-Up (Bodyweight)
3
10 reps
-
4B
Jump Switch Lunge
3
10 reps
-
5A
Lateral Med Ball Slam
3
10 reps
-
5B
Suitcase Carry
3
AMRAP
-
6A
Plank
3
1 mins
-
6B
Side Plank
3
1 mins
-
6C
Reverse Plank
3
1 mins
-
6D
Good Morning
3
10 reps
-
6E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Landmine Push Press
3
10 reps
-
1B
Med Ball Slam
3
10 reps
-
2A
Inverted Row
3
10 reps
-
2B
Jump Squat
3
10 reps
-
3A
Explosive Push Ups
3
10 reps
-
3B
Kettlebell Swing
3
10 reps
-
4A
Chin-Up (Bodyweight)
3
8 reps
-
4B
Jump Switch Lunge
3
10 reps
-
5A
Landmine Twist
3
10 reps
-
5B
Farmer's Walk (Weighted)
3
AMRAP
-
6A
Up Down Plank
3
20 reps
-
6B
Dynamic Side Plank
3
20 reps
-
6C
Reverse Plank
3
1 mins
-
6D
Good Morning
3
10 reps
-
6E
Neck Extension
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
20 reps
-
1B
Single Leg Hip Thrust
3
15 reps
-
1C
Bent Over Row (Dumbbell)
3
20 reps
-
1D
Squat (Bodyweight)
3
30 reps
-
2A
Bench Press (Dumbbell)
3
20 reps
-
2B
Romanian Deadlift (Dumbbell)
3
20 reps
-
2C
Chin-Up (Bodyweight)
3
10 reps
-
2D
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
3A
Landmine Twist
3
10 reps
-
3B
Farmer's Walk (Weighted)
3
AMRAP
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning (Bodyweight)
3
20 reps
-
4E
Neck Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
20 reps
-
1B
Single Leg Hip Thrust
3
15 reps
-
1C
Inverted Row
3
20 reps
-
1D
Goblet Squat
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
3
20 reps
-
2B
Single Leg Romanian Deadlift
3
15 reps
-
2C
Chin-Up (Bodyweight)
3
10 reps
-
2D
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
3A
Lateral Med Ball Slam
3
10 reps
-
3B
Suitcase Carry
3
AMRAP
-
4A
Plank with Shoulder Taps
3
20 reps
-
4B
Dynamic Side Plank
3
20 reps
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning (Bodyweight)
3
20 reps
-
4E
Neck Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
15 reps
-
1B
Single Leg Hip Thrust
3
15 reps
-
1C
Inverted Row
3
20 reps
-
1D
Goblet Squat
3
20 reps
-
2A
Decline Push Up
3
20 reps
-
2B
Single Leg Romanian Deadlift
3
15 reps
-
2C
Chin-Up (Bodyweight)
3
10 reps
-
2D
Lateral Lunge
3
15 reps
-
3A
Landmine Twist
3
10 reps
-
3B
Farmer's Walk (Weighted)
3
AMRAP
-
4A
Plank
3
1 mins
-
4B
Side Plank
3
1 mins
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning (Bodyweight)
3
20 reps
-
4E
Neck Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
3
20 reps
-
1B
Single Leg Hip Thrust
3
15 reps
-
1C
Inverted Row
3
20 reps
-
1D
Squat (Barbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
3
20 reps
-
2B
Single Leg Romanian Deadlift
3
15 reps
-
2C
Chin-Up (Bodyweight)
3
10 reps
-
2D
Lunge (Dumbbell)
3
15 reps
-
3A
Lateral Med Ball Slam
3
10 reps
-
3B
Suitcase Carry
3
AMRAP
-
4A
Plank with Shoulder Taps
3
20 reps
-
4B
Dynamic Side Plank
3
20 reps
-
4C
Reverse Plank
3
1 mins
-
4D
Good Morning (Bodyweight)
3
20 reps
-
4E
Neck Extension
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
5 Reps
-
1B
Trap Bar Deadlift3 Sets
5 Reps
-
2A
Lat Pulldown3 Sets
5 Reps
-
2B
Lunge (Barbell)3 Sets
5 Reps
-
3A
Standing Shoulder Press (Dumbbell)3 Sets
5 Reps
-
3B
Hip Thrust (Machine)3 Sets
5 Reps
-
4A
Bent Over Row (Barbell)3 Sets
5 Reps
-
4B
Squat (Barbell)3 Sets
5 Reps
-
5A
Landmine Twist3 Sets
10 Reps
-
5B
Farmer's Walk (Weighted)3 Sets
AMRAP
-
6A
Abs Crunch (Weighted)3 Sets
10 Reps
-
6B
Hanging Oblique Knee Raise3 Sets
10 Reps
-
6C
Lying Leg Raise3 Sets
10 Reps
-
6D
Back Extension (Weighted)3 Sets
10 Reps
-
6E
Neck Curl3 Sets
10 Reps
-
Day 2
1A
Dip (Weighted)3 Sets
5 Reps
-
1B
Single Leg Hip Thrust3 Sets
5 Reps
-
2A
Single Arm Row (Dumbbell)3 Sets
5 Reps
-
2B
Zercher Squat (Barbell)3 Sets
5 Reps
-
3A
Bench Press (Dumbbell)3 Sets
5 Reps
-
3B
Single Leg Deadlift3 Sets
5 Reps
-
4A
Lat Pulldown (Single Arm)3 Sets
5 Reps
-
4B
Bulgarian Split Squat (Dumbbell)3 Sets
5 Reps
-
5A
Lateral Med Ball Slam3 Sets
10 Reps
-
5B
Suitcase Carry3 Sets
AMRAP
-
6A
Plank3 Sets
1 mins
-
6B
Side Plank3 Sets
1 mins
-
6C
Reverse Plank3 Sets
1 mins
-
6D
Good Morning3 Sets
10 Reps
-
6E
Neck Extension3 Sets
10 Reps
-