Name Date

Complete Strength 02/06/17

Order Range of Motion, Activation, Movement Prep Sets Reps Work Rest Notes:
Foam Roll Series
Side Lying Windmills 2 8e
Prisoner Squat 2 4
OH Squat (tubing) 2 4
Triangles 2 8e
low pogos 2 15

Order Movement Exercise Sets Reps Work Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Notes:
A1 Power BB/DB High Pull 1 4 30 sec **MAXIMIZE WEIGHT** Work unti
B1 Core SB Stir the Pot 1 8e 30 sec > > > > > > lthe hour is up**
C1 Quad DB Squat to Bench *work on exploding up* 1 8 30 sec
D1 Press Pushup Variations 1 8 30 sec
E1 Hip Lateral Lunge 1 8e 30 sec
F1 Pull Band-Assisted Chins 1 8 30 sec
**C2** Gate Swings (dropset) 1 12 30 sec
**F2** DB Lateral Raise (dropset) 1 12

# of rounds AMRAP

Order Finisher Sets Reps Work Rest Notes: