CORE FOCUS
4
AROUND THE WORLD
DRAG THROUGH
RUSSIAN TWISTS
WOOD CHOPS
LOWER BODY FOCUS
4
GOBLET SQUATS
2 HAND SWINGS
COSSACK SQUATS
REVERSE LUNGES
UPPER BODY FOCUS
4
HIGH PULLS
BOTTOMS-UP PRESS
SINGLE-ARM SNATCH
BENT OVER ROWS
FULL BODY
4
AROUND THE WORLD
GOBLET PULSE SQUATS
SINGLE-ARM STRICT PRESS
SINGLE-LEG DEADLIFTS
CORE STABILITY
4
DEAD BUG
HALF-KNEELING PRESS
ROTATIONAL PRESS
DRAGON FLAG PREP
LOWER BODY POWER
4
1 HAND SWINGS
LATERAL LUNGES
GOOD MORNINGS
SUMO DEADLIFTS
CORE STABILITY
4
DEAD BUG
HALF-KNEELING PRESS
ROTATIONAL PRESS
DRAGON FLAG PREP
CORE AND ROTATION
4
FIGURE 8-PRESS
HIGH-PULL TO ROTATION
WINDMILL
RUSSIAN TWISTS
LOWER BODY ENDURANCE
4
GOBLET SQUATS
REVERSE LUNGES
2 HAND SWINGS
COSSACK SQUATS
UPPER BODY MOBILITY AND STRENGTH
4
AROUND THE WORLD
SINGLE-ARM STRICT PRESS
HIGH PULLS
BOTTOMS-UP PRESS
CORE AND STABILITY
4
WINDMILL
HALF RACKED MARCHES
DRAG THROUGH
LEG RAISES
LOWER BODY POWER
4
1 HAND SWINGS
SINGLE-LEG DEADLIFTS
SUMO DEADLIFTS
GOBLET PULSE SQUATS
UPPER BODY POWER
4
HIGH PULLS
SINGLE-ARM SNATCH
PUSH PRESS
AROUND THE WORLD
LOWER BODY POWER
4
DEAD BUG
ROTATIONAL PRESS
DRAGON FLAG PREP
WOOD CHOP 1 ARM
LOWER BODY AND CORE COMBO
4
LATERAL LUNGES
FIGURE-8 PRESS
WINDMILL
2 HAND SWINGS
CORE AND STRENGTH MIX
6
AROUND THE WORLD
DEAD BUG
GOBLET SQUATS
2 HAND SWINGS
BENT-OVER ROWS
SINGLE-ARM STRICT PRESS
POWER AND ROTATION
6
DRAG THROUGH
HIGH-PULL TO ROTATION
SUMO DEADLIFTS
1 HAND SWINGS
HIGH PULLS
PULLOVER
CORE STABILITY AND LOWER BODY POWER
6
DRAGON FLAG PREP
HALF-RACKED MARCHES
COSSACK SQUATS
LATERAL LUNGES
FIGURE-8 PRESS
PUSH PRESS
CORE AND FULL BODY STRENGTH
6
FIGURE-8 PRESS
HALF-KNEELING PRESS
GOBLET PULSE SQUATS
REVERSE LUNGES
AROUND THE WORLD
BENT OVER ROWS
CORE AND ROTATION MASTERY
6
LEG RAISES
ROTATIONAL PRESS
SINGLE-LEG DEADLIFTS
GOOD MORNINGS
HIGH PULLS
SINGLE-ARM SNATCH
EXPLOSIVE POWER
6
2 HAND SWINGS
WINDMILL
GOBLET SQUATS
REVERSE LUNGES
BOTTOMS-UP PRESS
BENT-OVER ROWS
ROTATION AND LOWER BODY STRENGTH
6
RUSSIAN TWISTS
WOOD CHOP 1 ARM
COSSACK SQUATS
SUMO DEADLIFTS
PUSH PRESS
PULLOVER
CORE AND FULL BODY BALANCE
6
AROUND THE WORLD
DEAD BUG
1 HAND SWINGS
GOBLET PULSE SQUATS
SINGLE-ARM STRICT PRESS
FIGURE-8 PRESS
STRENGTH AND STABILITY
6
DRAG THROUGH
HALF RACKED MARCHES
SINGLE-LEG DEADLIFTS
LATERAL LUNGES
HIGH PULLS
BOTTOMS-UP PRESS
ROTATION AND POWER
6
ROTATIONAL PRESS
HIGH- PULL ROTATION
GOOD MORNINGS
2 HAND SWINGS
SINGLE-ARM SNATCH
BENT-OVER ROWS
ROTATION AND POWER
6
ROTATIONAL PRESS
HIGH- PULL ROTATION
GOOD MORNINGS
2 HAND SWINGS
SINGLE-ARM SNATCH
BENT-OVER ROWS
ROTATION AND POWER
6