Warm Up

External Rotations x 10

Band Pull Apart x 20 reps

Band Up & Over’s x 15 reps

Overhead Band Squats x 20 reps

Monday/Tuesday
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Wednesday/Thursday
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Friday/Saturday
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Theme THQ Mazari Mix
45/15
R1 & R2 Holds
R3 & R4 Partials
After halfway full range reps



40/20
Power Compound Day






Tabata Mix The Baron 20/10

2 Sets & Swap

16 Sets In Total
8 Swaps In Total


ExercisesLeg Extension DB Front Lunge1A – Leg Ext
DB SquatsBB Shoulder Press1B – DB RDL’s
Sit UpsPlate Reverse Lunge2A – Dips
Rope Face PullsCable Squat2B – Pull Ups
DB Chest PressPlate Glute Bridge3A – DB Incline Chest Press
Narrow Row Wide Row3B – Wide Row

NEW Strength Round Jan – Mar 2019

  1. Alternating Leg Ext
  2. RDL’S
  3. Dips
  4. Pull Ups
  5. DB Shoulder Press
  6. Wide Row