SESSION 3
A
B1
B2
B3
C1
C2
C3
C4
FINISHER
PULL
INDIVIDUAL WARM UP
BB BENT OVER ROW
DB BENCH PRESS
HOME
WORKOUTS
SIDE PLANKS
KB SWINGS
RENEGADE ROWS
BALL SLAMS
CARDIO
COACHES CHOICE
3x8
3 x 10
3 x 30-60s
3 x 15-20
3 x 10-12
3 x 15
3 x 60s
SESSION 3
A
B1
B2
B3
C1
C2
C3
C4
FINISHER
PULL
INDIVIDUAL WARM UP
BB BENT OVER ROW
DB BENCH PRESS
SIDE PLANKS
KB SWINGS
RENEGADE ROWS
BALL SLAMS
CARDIO
COACHES CHOICE
3x8
3 x 10
3 x 30-60s
3 x 15-20
3 x 10-12
3 x 15
3 x 60s
SESSION 3
A
B1
B2
B3
C1
C2
C3
C4
FINISHER
PULL
INDIVIDUAL WARM UP
BB BENT OVER ROW
DB BENCH PRESS
SIDE PLANKS
KB SWINGS
RENEGADE ROWS
BALL SLAMS
CARDIO
COACHES CHOICE
3x8
3 x 10
3 x 30-60s
3 x 15-20
3 x 10-12
3 x 15
3 x 60s
SESSION 3
A
B1
B2
B3
C1
C2
C3
C4
FINISHER
PULL
INDIVIDUAL WARM UP
BB BENT OVER ROW
DB BENCH PRESS
SIDE PLANKS
KB SWINGS
RENEGADE ROWS
BALL SLAMS
CARDIO
COACHES CHOICE
3x8
3 x 10
3 x 30-60s
3 x 15-20
3 x 10-12
3 x 15
3 x 60s
SESSION 3
A
B1
B2
B3
C1
C2
C3
C4
FINISHER
PULL
INDIVIDUAL WARM UP
BB BENT OVER ROW
DB BENCH PRESS
SIDE PLANKS
KB SWINGS
RENEGADE ROWS
BALL SLAMS
CARDIO
COACHES CHOICE
3x8
3 x 10
3 x 30-60s
3 x 15-20
3 x 10-12
3 x 15
3 x 60s
SESSION 3
A
B1
B2
B3
C1
C2
C3
C4
FINISHER
PULL
INDIVIDUAL WARM UP
BB BENT OVER ROW
DB BENCH PRESS
SIDE PLANKS
KB SWINGS
RENEGADE ROWS
BALL SLAMS
CARDIO
COACHES CHOICE
3x8
3 x 10
3 x 30-60s
3 x 15-20
3 x 10-12
3 x 15
3 x 60s
SESSION 3
A
B1
B2
B3
C1
C2
C3
C4
FINISHER
PULL
INDIVIDUAL WARM UP
BB BENT OVER ROW
DB BENCH PRESS
SIDE PLANKS
KB SWINGS
RENEGADE ROWS
BALL SLAMS
CARDIO
COACHES CHOICE
3x8
3 x 10
3 x 30-60s
3 x 15-20
3 x 10-12
3 x 15
3 x 60s