| Order | Exercise | Sets | Reps/ Time | Weight | date 1 |
|---|---|---|---|---|---|
| 1 | Rower | 1 | 120 sec | ||
| 1 | Rower | 1 | 120 sec | ||
| 1 | Back Squat (low) | 3 | 6 | ||
| 10 | Child's pose active shldr (roller) | 1 | 30 sec | ||
| 11 | Child's pose lat stretch | 1 | 30 sec | ||
| 1a | Front Squat | 5 | 3-Jun | ||
| 1a | Swiss ball wall squats | 3 | 8-Dec | ||
| 1a | Thrusters (squat press) | 4 | 30 sec | ||
| 1a | Goblet Box/Bench Squat | 3 | 8-Dec | ||
| 1a | Swiss ball wall squats | 3 | 8-Dec | ||
| 1a | Hex Bar Squat | 3 | 8-Dec | ||
| 1a | Goblet Box/Bench Squat | 3 | 8-Dec | ||
| 1a | Box/Bench Squat (parallel) | 3 | 8 – 12 | ||
| 1a | Quadruped Rock Back | 3 | 12 – 15 | ||
| 1a | Box/Bench Squat (parallel) | 3 | 8-Dec | ||
| 1a | Counterbalance Squat | 3 | 8-Dec | ||
| 1a | Goblet Box/Bench Squat | 3 | 8-Dec | ||
| 1a | Goblet Box/Bench Squat | 4 | 8 – 12 | ||
| 1a | Leg Extension Machine | 3 | 8-Dec | ||
| 1a | Box/Bench Squat (parallel) | 3 | 8 |