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 Video Click Here	Wednesday/Thursday Video Click Here	Friday/Saturday Video Click Here
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
Exercises	Leg Extension	DB Front Lunge	1A – Leg Ext
	DB Squats	BB Shoulder Press	1B – DB RDL’s
	Sit Ups	Plate Reverse Lunge	2A – Dips
	Rope Face Pulls	Cable Squat	2B – Pull Ups
	DB Chest Press	Plate Glute Bridge	3A – DB Incline Chest Press
	Narrow Row	Wide Row	3B – 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