3 sets of each unless otherwise noted and every two entries are paired to allow switching between exercises (hex bar deadlifts alternate sets with split leg rope side pulls, etc.):
Day 1
- Hex Bar Deadlifts
- Split Leg rope side pulls with cable machine
- Floor bench press with Swiss bar
- Goblet split squats with 3 sec hold near bottom
- Nordic hamstring holds (2 sets of 10 seconds)
- Seal rows with dumbbells
- Romanian deadlifts with switch hand kettlebells
- Body saws
Day 2
- Squats with safety squat bar
- Copenhagen planks with dumbbell
- Elevated goblet split squats
- Pullups
- Double banded zipper walk
- Landmine standing viking shoulder press
- Airbike (.5 of a mile, .6, .7)
- Bench reverse curls
Warmup
- Banded dog side leg lifts
- Cossack stretch
- Spiderman to calf stretch
- Single leg drops with kettlebell overheads
- Banded sprinters
- Open book reach stretch
Cool Down
- Weighted three position calf raises
- Banded shoulder pull aparts
- Bretzel stretch
- Hamstring scoops
- Hang from pullup bar for 60 seconds
Daily workout takes approximately 1.25 to 1.5 hours: half hourish for warmup/cooldown and about an hour give or take for actual workout.