Post on 26-Feb-2018
7/25/2019 Workout Option
1/65
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biwkiq21 *
sadf biwk *biwkiq21 *
Randosadf *
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sadf biwk *
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7/25/2019 Workout Option
2/65
Deadlift
3(2(2(2(1(1(1(1(1
Overhead Squat
3(2(2(2(1(1(1(1(1 )!2389vfhasdfjkasdkl;jklass
"Grace"Cl!an and !)k 13+#, 3- )!2389vfhasdfjkasdkl;jklass
"G biwkiq21@#*#&%en" 3 !und !f 211$
Cl!an and !)k biwkiq21@#*#&i.h as sadf biwkiq21@#*#&!"""/0h biwkiq21@#*#&!ih. as 2389v
!adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+klalete in a fe biwkiq21@#*#&% et a 23)v
9+ 2389vfhasdfjkasdkl;jklaso/nd 'v!)h!ad sq/a., + )!2389vfhasdfjkasdkl;jklass
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+ 2389vfhasdfjkasdkl;jklaso/nd 2389vfhasdfjkasdkl;jklaso biwkiq21@#*#&!) sna.0h, + )!2389vfhasdfjk
7/25/2019 Workout Option
3/65
fhasdfjkasdkl;jklasossibl!
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asdkl;jklass
7/25/2019 Workout Option
4/65
/hree r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
R/n 8-- sadf biwkiq21@#*#&!"""!.!)s
R!s. 2 sadf biwkiq21@#*#&!"""in/.!s
0!ur r!und f!r tiadf biwkiq21@#*#&%e'''(e,
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
R!s. 2 sadf biwkiq21@#*#&!"""in/.!s
7/25/2019 Workout Option
5/65
0!r /iadf biwkiq21@#*#&%e'''(e,
"-- sadf biwkiq21@#*#&!""" biwkiq21@#*#&alkin /n!
3- sadf biwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass fo) .isadf biwkiq21@#*#&!"""!
7/25/2019 Workout Option
6/65
0!r tiadf biwkiq21@#*#&%e'''(e,
22+ 2389vfhasdfjkasdkl;jklaso/nd !adlif., 21 )!2389vfhasdfjkasdkl;jklass
R/n 8-- sadf biwkiq21@#*#&!"""!.!)s
22+ 2389vfhasdfjkasdkl;jklaso/nd !adlif., 1+ )!2389vfhasdfjkasdkl;jklass
R/n 8-- sadf biwkiq21@#*#&!"""!.!)s
22+ 2389vfhasdfjkasdkl;jklaso/nd !adlif., 9 )!2389vfhasdfjkasdkl;jklass
R/n 8-- sadf biwkiq21@#*#&!"""!.!)s
0!r /iadf biwkiq21@#*#&%e'''(e, 1$12
11+# 4h)/s.!)
"--sadf biwkiq21@#*#&!""" )/n
adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in 2. adf biwkiq21@#*#&%e'''(in,
9+ 2389vfhasdfjkasdkl;jklaso/nd Cl!an and !)k, 1+ )!2389vfhasdfjkasdkl;jklass
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
0!r tiadf biwkiq21@#*#&%e'''(e,
13+ lb 4h)/s.!), 1- )!2389vfhasdfjkasdkl;jklass,
+- o/bl!(/nd!)s,13+ lb 4h)/s.!), 8 )!2389vfhasdfjkasdkl;jklass,
"- o/bl!(/nd!)s,
13+ lb 4h)/s.!), 5 )!2389vfhasdfjkasdkl;jklass,
3- o/bl!(/nd!)s,
13+ lb 4h)/s.!), " )!2389vfhasdfjkasdkl;jklass,
2- o/bl!(/nd!)s,
13+ lb 4h)/s.!), 2 )!2389vfhasdfjkasdkl;jklass,
1- o/bl!(/nd!)s6
/hree r!und 1$12 and re23)vfhadfkadkl+kla f!r tiadf biwkiq21@#*#&%e'''(e !f,
13+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!),
sadf biwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass6
7/25/2019 Workout Option
7/65
adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in 2. adf biwkiq21@#*#&%e'''(in4
+- 2389vfhasdfjkasdkl;jklaso/nd biwkiq21@#*#&!ih.!d 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjk
7od biwkiq21@#*#&!ih. ov!)h!ad sq/a., + )!2389vfhasdfjkasdkl;jklass
0!r /iadf biwkiq21@#*#&%e'''(e,
21(18(1+(12(-9(-5(-3 H2389vfhasdfjkasdkl;jklas
-3(-5(-9(12(1+(18(21 :b biwkiq21@#*#&ins
211$
/sadf biwkiq21@#*#&!"""o !adlif. Hih 2389vfhasdfjkasdkl;jklas/ll
2389vfhasdfjkasdkl;jklas/sh !)k
$ !und
3- biwkiq21@#*#&allballs
5 Cl!an & !)ks 13+lbs
0ive r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
+- 2389vfhasdfjkasdkl;jklaso/nd d/sadf biwkiq21@#*#&!"""bb!ll, biwkiq21@#*#&alkin l/n!,
+- 2389vfhasdfjkasdkl;jklaso/nd d/sadf biwkiq21@#*#&!"""bb!ll, s biwkiq21@#*#&in, 1+ )!23
7/25/2019 Workout Option
8/65
f,
asdkl;jklass, + )!2389vfhasdfjkasdkl;jklass
1- al.!)na.in s.!2389vfhasdfjkasdkl;jklass
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7/25/2019 Workout Option
9/65
$ !und f!r /iadf biwkiq21@#*#&%e'''(e !f,
Han sq/a. 0l!an 13+ 2389vfhasdfjkasdkl;jklaso/nds, 1- )!2389vfhasdfjkasdkl;jklass
Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass 1- )!2389vfhasdfjkasdkl;jklass
"0ran" 3 !und f!r /iadf biwkiq21@#*#&%e'''(e, 211$
9+ # 7a)b!ll 4h)/s.!)s
2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
$ !und f!r /iadf biwkiq21@#*#&%e'''(e !f,
!adlif., )!2389vfhasdfjkasdkl;jklass
Rin i2389vfhasdfjkasdkl;jklass, 1- )!2389vfhasdfjkasdkl;jklass
"Diane" 3 !und f!r /iadf biwkiq21@#*#&%e'''(e, 211$
!adlif. 22+#
Hands.and 2389vfhasdfjkasdkl;jklas/sh /2389vfhasdfjkasdkl;jklass
"5li6abeth" 3 !und f!r /iadf biwkiq21@#*#&%e'''(e, 211$
Cl!an 13+#
Rin i2389vfhasdfjkasdkl;jklass
0ive r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
9+(2389vfhasdfjkasdkl;jklaso/nd han sq/a. 0l!an, 21 )!2389vfhasdfjkasdkl;jklass
2389vfhasdfjkasdkl;jklas/sh /2389vfhasdfjkasdkl;jklass, 21 R!2389vfhasdfjkasdkl;jklass
adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in 2. adf biwkiq21@#*#&%e'''(in4 !f,
7od biwkiq21@#*#&!ih. b!n0h 2389vfhasdfjkasdkl;jklas)!ss, 12 )!2389vfhasdfjkasdkl;jklass
1- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in 2. adf biwkiq21@#*#&%e'''(in4 !f,
5+ 2389vfhasdfjkasdkl;jklaso/nd 2389vfhasdfjkasdkl;jklaso biwkiq21@#*#&!) sna.0h, 12 )!2389vfhasdfjkas
1- 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in 2. adf biwkiq21@#*#&%e'''(in4 !f,
5+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!), 12 )!2389vfhasdfjkasdkl;jklass
1- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
"7!h" 0!r /iadf biwkiq21@#*#&%e'''(e,
9+ 2389vfhasdfjkasdkl;jklaso/nd 'v!)h!ad sq/a., 21 )!2389vfhasdfjkasdkl;jklass
"2 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
9+ 2389vfhasdfjkasdkl;jklaso/nd 'v!)h!ad sq/a., 1+ )!2389vfhasdfjkasdkl;jklass
3- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
9+ 2389vfhasdfjkasdkl;jklaso/nd 'v!)h!ad sq/a., 9 )!2389vfhasdfjkasdkl;jklass
18 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
0ive r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
"+ 2389vfhasdfjkasdkl;jklaso/nd ba)b!ll 'v!)h!ad biwkiq21@#*#&alkin l/n!s, +- f!!.
21 7/)2389vfhasdfjkasdkl;jklas!!s
211)1$12 and 3 re23)vfhadfkadkl+kla r!und !f,
1 12 2389vfhasdfjkasdkl;jklasood :!..l!b!ll s biwkiq21@#*#&in
7/25/2019 Workout Option
10/65
2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in 2. adf biwkiq21@#*#&%e'''(in4 !f,
5+ 2389vfhasdfjkasdkl;jklaso/nd Han sq/a. 0l!an, 12 )!2389vfhasdfjkasdkl;jklass
2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
0!r tiadf biwkiq21@#*#&%e'''(e,+- biwkiq21@#*#&all(ball sho.s
+- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
3+ biwkiq21@#*#&all(ball sho.s
3+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
2- biwkiq21@#*#&all(ball sho.s
2- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
"8-nne" $ !und f!r adf biwkiq21@#*#&%e'''(a9 e23)vfhadfkadkl+kla !f,
7od biwkiq21@#*#&!ih. b!n0h 2389vfhasdfjkasdkl;jklas)!ss
2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
1$12 and re23)vfhadfkadkl+kla r!und !f,7a0k sq/a.
Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklas
1$12 re23)vfhadfkadkl+kla !f,
1++ 2389vfhasdfjkasdkl;jklaso/nd Han 2389vfhasdfjkasdkl;jklaso biwkiq21@#*#&!) 0l!ans
sadf biwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass
0ive r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
9+ 2389vfhasdfjkasdkl;jklaso/nd 2389vfhasdfjkasdkl;jklaso biwkiq21@#*#&!) 0l!an, 21 )!2389vfhasdfjkasd
12 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
0!r tiadf biwkiq21@#*#&%e'''(e,22+ 2389vfhasdfjkasdkl;jklaso/nd !adlif., 21 )!2389vfhasdfjkasdkl;jklass
3- Gl/.!(hasadf biwkiq21@#*#&!""" si.(/2389vfhasdfjkasdkl;jklass
22+ 2389vfhasdfjkasdkl;jklaso/nd !adlif., 1+ )!2389vfhasdfjkasdkl;jklass
2- Gl/.!(hasadf biwkiq21@#*#&!""" si.(/2389vfhasdfjkasdkl;jklass
22+ 2389vfhasdfjkasdkl;jklaso/nd !adlif., 9 )!2389vfhasdfjkasdkl;jklass
1- Gl/.!(hasadf biwkiq21@#*#&!""" si.(/2389vfhasdfjkasdkl;jklass
/hree r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
"+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!), +- )!2389vfhasdfjkasdkl;jklass
3+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
: r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,9+ 2389vfhasdfjkasdkl;jklaso/nd /sadf biwkiq21@#*#&!"""o(d!adlif. hih(2389vfhasdfjkasdkl;jklas/ll, 1-
1- Rin di2389vfhasdfjkasdkl;jklass
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"- 2389vfhasdfjkasdkl;jklaso/nd /sadf biwkiq21@#*#&!"""bb!ll sna.0h, 21 )!2389vfhasdfjkasdkl;jklass,
21 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
"- 2389vfhasdfjkasdkl;jklaso/nd /sadf biwkiq21@#*#&!"""bb!ll sna.0h, 21 )!2389vfhasdfjkasdkl;jklass,
7/25/2019 Workout Option
11/65
21 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
";ate"
7/25/2019 Workout Option
12/65
5+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!)s, 3- )!2389vfhasdfjkasdkl;jklass
3- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
5+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!)s, 2- )!2389vfhasdfjkasdkl;jklass
2- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
!adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+klalete a adf biwkiq21@#*#&%e'''(an- r!und
5+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!), 12 )!2389vfhasdfjkasdkl;jklass1- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
0ive r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
"- 2389vfhasdfjkasdkl;jklaso/nd /sadf biwkiq21@#*#&!"""bb!lls s2389vfhasdfjkasdkl;jklasli. 0l!an 1+
21 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass6
7/25/2019 Workout Option
13/65
kl;jklass
7/25/2019 Workout Option
14/65
l;jklass
)!2389vfhasdfjkasdkl;jklass
)ih. a)sadf biwkiq21@#*#&!"""
l!f. a)sadf biwkiq21@#*#&!"""
7/25/2019 Workout Option
15/65
fo) biwkiq21@#*#&osadf biwkiq21@#*#&!"""!n?,
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kl;jklass
kl;jklass
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7/25/2019 Workout Option
16/65
in 2. adf biwkiq21@#*#&%e'''(inute a -!u can !f,
)!2389vfhasdfjkasdkl;jklass,
7/25/2019 Workout Option
17/65
0ive r!und f!r tiadf biwkiq21@#*#&%e'''(e,
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
9+(2389vfhasdfjkasdkl;jklaso/nd ba)b!ll .h)/s.!), 21 )!2389vfhasdfjkasdkl;jklass
0!r tiadf biwkiq21@#*#&%e'''(e,
Ro biwkiq21@#*#& 1--- sadf biwkiq21@#*#&!"""!.!)s
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"-- sadf biwkiq21@#*#&!"""!.!) )/n
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"-- sadf biwkiq21@#*#&!"""!.!) )/n
22+ 2389vfhasdfjkasdkl;jklaso/nd !adlif., 12 )!2389vfhasdfjkasdkl;jklass
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Ro biwkiq21@#*#& 1--- sadf biwkiq21@#*#&!"""!.!)s
9+ lb 4h)/s.!), 21 )!2389vfhasdfjkasdkl;jklass
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Ro biwkiq21@#*#& +-- sadf biwkiq21@#*#&!"""!.!)s
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";anc-" $ !und f!r /iadf biwkiq21@#*#&%e'''(e,
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Ro biwkiq21@#*#& +-- sadf biwkiq21@#*#&!"""!.!)s
+ 2389vfhasdfjkasdkl;jklaso/nd Han 2389vfhasdfjkasdkl;jklaso biwkiq21@#*#&!) sna.0h, 21 )!2389
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Ro biwkiq21@#*#& +-- sadf biwkiq21@#*#&!"""!.!)s
+- biwkiq21@#*#&all 7all sho.s
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Ro biwkiq21@#*#& +-- sadf biwkiq21@#*#&!"""!.!)s
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Ro biwkiq21@#*#& +-- sadf biwkiq21@#*#&!"""!.!)s
11+ 2389vfhasdfjkasdkl;jklaso/nd 2389vfhasdfjkasdkl;jklas/sh 2389vfhasdfjkasdkl;jklas)!ss, 1+ )!2389v
Ro biwkiq21@#*#& +-- sadf biwkiq21@#*#&!"""!.!)s
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7/25/2019 Workout Option
18/65
fhasdfjkasdkl;jklass
hasdfjkasdkl;jklass
hasdfjkasdkl;jklass
hasdfjkasdkl;jklass
hasdfjkasdkl;jklass
7/25/2019 Workout Option
19/65
0!r /iadf biwkiq21@#*#&%e'''(e,
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
+- i.(/2389vfhasdfjkasdkl;jklass
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
"- i.(/2389vfhasdfjkasdkl;jklass
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
3- i.(/2389vfhasdfjkasdkl;jklassR/n "-- sadf biwkiq21@#*#&!"""!.!)s
2- i.(/2389vfhasdfjkasdkl;jklass
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";ic!le" adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in 2. adf biwkiq21@#*#&%e'''(in4
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
sadf biwkiq21@#*#&!"""a )!2389vfhasdfjkasdkl;jklas 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
0!ur r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
+- q/a.s
0!r /iadf biwkiq21@#*#&%e'''(e,
5--sadf biwkiq21@#*#&!""" )/n
1- 2389vfhasdfjkasdkl;jklas/ll/2389vfhasdfjkasdkl;jklass, 2- 2389vfhasdfjkasdkl;jklas/sh/2389vfhasdfjkasdkl;jklass,
"--sadf biwkiq21@#*#&!""" )/n
1+ 2389vfhasdfjkasdkl;jklas/ll/2389vfhasdfjkasdkl;jklass, 2+ 2389vfhasdfjkasdkl;jklas/sh/2389vfhasdfjkasdkl;jklass,
2--sadf biwkiq21@#*#&!""" )/n
2- 2389vfhasdfjkasdkl;jklas/ll/2389vfhasdfjkasdkl;jklass, 3- 2389vfhasdfjkasdkl;jklas/sh/2389vfhasdfjkasdkl;jklass,
0!ur r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
+- q/a.s
3 !und 0!r /iadf biwkiq21@#*#&%e'''(e,
R/n 8-- sadf biwkiq21@#*#&!"""!.!)s,
+- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
7/25/2019 Workout Option
20/65
89vfhasdfjkasdkl;jklass
89vfhasdfjkasdkl;jklass
89vfhasdfjkasdkl;jklass
7/25/2019 Workout Option
21/65
1. !und f!r /iadf biwkiq21@#*#&%e'''(e,
1- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
1- Rin i2389vfhasdfjkasdkl;jklass
0!r /iadf biwkiq21@#*#&%e'''(e,
3- sadf biwkiq21@#*#&!"""/s0l! /2389vfhasdfjkasdkl;jklass o) 5- 2389vfhasdfjkasdkl;jklas/ll /2389vfhasdfjkasd
adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in 2. adf biwkiq21@#*#&%e'''(in4 !f,
biwkiq21@#*#&alkin /n! +-f.6
+ Hands.and 2389vfhasdfjkasdkl;jklas/sh /2389vfhasdfjkasdkl;jklass
$ !und, $.'.3.2.1. re23)vfhadfkadkl+kla f!r tiadf biwkiq21@#*#&%e'''(e,
2389vfhasdfjkasdkl;jklas/sh /2389vfhasdfjkasdkl;jklass
i. /2389vfhasdfjkasdkl;jklass
adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in 2. adf biwkiq21@#*#&%e'''(in4 !f,
+ sadf biwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass
+- q/a.s
0!r tiadf biwkiq21@#*#&%e'''(e,
2- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
1- Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
18 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
9 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
15 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
8 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
1" 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
12 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
5 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
1- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass+ Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
8 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
" Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
5 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
3 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
" 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
2 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
2 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
1 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
0ive r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
sadf biwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass1- Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
0!r tiadf biwkiq21@#*#&%e'''(e,
3- Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
1- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
2- Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
2- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
7/25/2019 Workout Option
22/65
1- Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
3- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
0!r /iadf biwkiq21@#*#&%e'''(e,
1+ Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
1 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklas
13 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass3 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
11 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
9 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
9 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
+ Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
11 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
3 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
13 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
1 Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklas1+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
0!ur r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
+ sadf biwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass
+- q/a.s
"7a!n" 0!r /iadf biwkiq21@#*#&%e'''(e,
1-- q/a.s
+ sadf biwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass
+ q/a.s
1- sadf biwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass
+- q/a.s1+ sadf biwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass
2+ q/a.s
2- sadf biwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass
0!r tiadf biwkiq21@#*#&%e'''(e,
+- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass,
+- Rin i2389vfhasdfjkasdkl;jklass,
"- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass,
"- Rin i2389vfhasdfjkasdkl;jklass,
3- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass,
3- Rin i2389vfhasdfjkasdkl;jklass,
2- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass,2- Rin i2389vfhasdfjkasdkl;jklass,
1- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass,
1- Rin i2389vfhasdfjkasdkl;jklass
0ive r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
3- Gl/.!(hasadf biwkiq21@#*#&!""" si.(/2389vfhasdfjkasdkl;jklass
2+ 7a0k !.!nsions
7/25/2019 Workout Option
23/65
/en r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
12 7/)2389vfhasdfjkasdkl;jklas!!s
12 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
7/25/2019 Workout Option
24/65
kasdkl;jklass
7/25/2019 Workout Option
25/65
7/25/2019 Workout Option
26/65
7/25/2019 Workout Option
27/65
0ive r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
2 2389vfhasdfjkasdkl;jklasood :!..l!b!ll s biwkiq21@#*#&ins, 2+ )!2389vfhasdfjkasdkl;jklass,
2+ GH i.(/2389vfhasdfjkasdkl;jklass,
2+ 7a0k A.!nsions,
2+ :n!!s .o Albo biwkiq21@#*#&s6
7/25/2019 Workout Option
28/65
0!r tiadf biwkiq21@#*#&%e'''(e,
21 Hi2389vfhasdfjkasdkl;jklas7a0k A.!nsions
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
18 Hi2389vfhasdfjkasdkl;jklas7a0k A.!nsions
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
1+ Hi2389vfhasdfjkasdkl;jklas7a0k A.!nsions
R/n "-- sadf biwkiq21@#*#&!"""!.!)s12 Hi2389vfhasdfjkasdkl;jklas7a0k A.!nsions
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
9 Hi2389vfhasdfjkasdkl;jklas7a0k A.!nsions
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
5 Hi2389vfhasdfjkasdkl;jklas7a0k A.!nsions
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
3 Hi2389vfhasdfjkasdkl;jklas7a0k A.!nsions
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
0!r tiadf biwkiq21@#*#&%e'''(e,
+- Rin i2389vfhasdfjkasdkl;jklass
R/n "-- sadf biwkiq21@#*#&!"""!.!)s+- 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
+- Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
0!r /iadf biwkiq21@#*#&%e'''(e,
1-- q/a.s
1 sadf biwkiq21@#*#&!"""il! R/n
+- q/a.s
8--sadf biwkiq21@#*#&!""" R/n
2+ q/a.s
"--sadf biwkiq21@#*#&!""" R/n
0!r tiadf biwkiq21@#*#&%e'''(e,
+- Rin i2389vfhasdfjkasdkl;jklass
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
+- 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
+- Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
7/25/2019 Workout Option
29/65
"ind-" adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in 2. adf biwkiq21@#*#&%e''
+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
1- 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
1+ q/a.s
"adf biwkiq21@#*#&%e'''(ar-" adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in 2.
+ Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass1- 'n! l!!d sq/a.s, al.!)na.in
1+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
3 r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
biwkiq21@#*#&alkin l/n!, 1-- f.
+- q/a.s
2+ 7a0k !.!nsions
"74/4" 3 !und f!r /iadf biwkiq21@#*#&%e'''(e,
Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
Rin di2389vfhasdfjkasdkl;jklass2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
0ive r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
+- q/a.s
3- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
1+ Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
0!r /iadf biwkiq21@#*#&%e'''(e, 211$
2-B 7o /sadf biwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklass
2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
"ind- !n Ster!id" adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in 2. adf biwkiq21
1+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
3- 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
"+ q/a.s
0!r /iadf biwkiq21@#*#&%e'''(e,
biwkiq21@#*#&alkin l/n! 1-- f.6
21 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
21 i.(/2389vfhasdfjkasdkl;jklass
biwkiq21@#*#&alkin l/n! 1-- f.6
18 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
18 i.(/2389vfhasdfjkasdkl;jklassbiwkiq21@#*#&alkin l/n! 1-- f.6
1+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
1+ i.(/2389vfhasdfjkasdkl;jklass
biwkiq21@#*#&alkin l/n! 1-- f.6
12 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
12 i.(/2389vfhasdfjkasdkl;jklass
biwkiq21@#*#&alkin l/n! 1-- f.6
7/25/2019 Workout Option
30/65
9 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
9 i.(/2389vfhasdfjkasdkl;jklass
biwkiq21@#*#&alkin /n! 1-- f.6
5 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
5 i.(/2389vfhasdfjkasdkl;jklass
Seven r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,1- 'n! l!!d sq/a.s, al.!)na.in,
12 Rin di2389vfhasdfjkasdkl;jklass,
1+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass6
7/25/2019 Workout Option
31/65
'(in4 !f,
adf biwkiq21@#*#&%e'''(in4 !f,
@#*#&%e'''(in4 !f,
7/25/2019 Workout Option
32/65
7/25/2019 Workout Option
33/65
1.):$'321 re23)vfhadfkadkl+kla !f the tri23)vfhadfkadkl+klalet,
!adlif.= 1 bod biwkiq21@#*#&!ih.
7!n0h 2389vfhasdfjkasdkl;jklas)!ss= bod biwkiq21@#*#&!ih.
Cl!an= D bod biwkiq21@#*#&!ih.
"r!0it /!tal"
7a0k sq/a., 1 )!2389vfhasdfjkasdkl;jklasho/ld!) 2389vfhasdfjkasdkl;jklas)!ss, 1 )!2389vfhasdfjkasdkl;jklas
!adlif., 1 )!2389vfhasdfjkasdkl;jklas
ho/ld!) 2389vfhasdfjkasdkl;jklas)!ss 1(1(1(1(1 )!2389vfhasdfjkasdkl;jklass
2389vfhasdfjkasdkl;jklas/sh 2389vfhasdfjkasdkl;jklas)!ss 3(3(3(3(3 )!2389vfhasdfjkasdkl;jklass
2389vfhasdfjkasdkl;jklas/sh !)k +(+(+(+(+ )!2389vfhasdfjkasdkl;jklass
5ver- adf biwkiq21@#*#&%e'''(inute !n the adf biwkiq21@#*#&%e'''(inute f!r 2. adf biwkiq21@#*#&%
+ na.0h G)i2389vfhasdfjkasdkl;jklas !adlif.
+ 2389vfhasdfjkasdkl;jklaso biwkiq21@#*#&!) na.0h!s
+ 'v!)h!ad q/a.s
!adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+klalete a adf biwkiq21@#*#&%e'''(an- r!und a 23)
9+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!), + )!2389vfhasdfjkasdkl;jklass
9+ 2389vfhasdfjkasdkl;jklaso/nd Han 2389vfhasdfjkasdkl;jklaso biwkiq21@#*#&!)0l!ans, )!2389vfhasdfjkasdkl;
9+ 2389vfhasdfjkasdkl;jklaso/nd /sadf biwkiq21@#*#&!"""o !adlif. Hih(2389vfhasdfjkasdkl;jklas/ll, 1- )!238
7/25/2019 Workout Option
34/65
#*#&%ei>ht deteradf biwkiq21@#*#&%e'''(ined b- athlete?,
ible in 2. adf biwkiq21@#*#&%e'''(inute !f,
7/25/2019 Workout Option
35/65
adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in 2. adf biwkiq21@#*#&%e'''(in4 !f,
9+(2389vfhasdfjkasdkl;jklaso/nd Han sq/a. 0l!an, 1+ )!2389vfhasdfjkasdkl;jklass
12 Rin di2389vfhasdfjkasdkl;jklass
21 i.(/2389vfhasdfjkasdkl;jklass
' r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
2- 2389vfhasdfjkasdkl;jklaso/nd biwkiq21@#*#&allball, 2+ sho.sbiwkiq21@#*#&alkin l/n!s, 1-- f!!.
1+ foo. Ro2389vfhasdfjkasdkl;jklas! 0lisadf biwkiq21@#*#&!"""b, 3 as0!n.s
adf biwkiq21@#*#&%e'''(an- r!und in 2. adf biwkiq21@#*#&%e'''(inute,
5- biwkiq21@#*#&hi0h is diff!)!n. .han a )o/nd?6 o .h! s!.s a)! .h! n/sadf biwkiq21@#*#&!"""b!) of .isadf
sadf biwkiq21@#*#&!"""o)! .han 1- fo) sadf biwkiq21@#*#&!"""os. 2389vfhasdfjkasdkl;jklas!o2389vfhasdf
2389vfhasdfjkasdkl;jklasos. .isadf biwkiq21@#*#&!"""! and n/sadf biwkiq21@#*#&!"""b!) of s!.s .o 0osadf
7/25/2019 Workout Option
36/65
laso/nd d/sadf biwkiq21@#*#&!"""bb!ll b!. biwkiq21@#*#&!!n .h! l!s abov! 0)oss!d ankl!s and j!..iso
hasdfjkasdkl;jklasin 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass6 Cosadf biwkiq21@#*#&!"""in
!s o/ b)!ak /2389vfhasdfjkasdkl;jklas .h! )!2389vfhasdfjkasdkl;jklass fo) .h! biwkiq21@#*#&o)ko/. >.his biw
o. s.o2389vfhasdfjkasdkl;jklas .h! )o/nd biwkiq21@#*#&h!n o/ 0osadf biwkiq21@#*#&!"""! off .h! ba),
2389vfhasdfjkasdkl;jklasl!.ion6 2389vfhasdfjkasdkl;jklasos. !.s .o B4o.al R!2389vfhasdfjkasdkl;jklassB, biwkiq21
7/25/2019 Workout Option
37/65
n .h! d/sadf biwkiq21@#*#&!"""bb!ll af.!) .hi)d )!2389vfhasdfjkasdkl;jklas
ff .h! ba) o) oin .o )o/nd 0ons.i./.!s .!)sadf biwkiq21@#*#&!"""ina.ion of a
kiq21@#*#&ill !nd /2389vfhasdfjkasdkl;jklas b!in
o/ j/s. 0o/n. .ha. as ano.h!) s!.6
@#*#&! biwkiq21@#*#&ill b! 0hanin .his .o B4o.al !.sB in .h! f/./)!6
7/25/2019 Workout Option
38/65
adf biwkiq21@#*#&%e'''(an- !und a 23)vfhadfkadkl+kla!ible in 2. adf biwkiq21@#*#&%e
1+ 18+# !adlif.s
12 Rin i2389vfhasdfjkasdkl;jklass
9 o/bl!/nd!)s >s/b ./0k j/sadf biwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklass if no dbl /nd!)s?
7/25/2019 Workout Option
39/65
0!ur r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
2- 2389vfhasdfjkasdkl;jklaso/nd sadf biwkiq21@#*#&!"""!di0in! ball 0l!ans, 2- )!2389vfhasdfjkasdkl;jklass
1-- f. biwkiq21@#*#&alkin l/n!
"+ 2389vfhasdfjkasdkl;jklaso/nd 'n! a)sadf biwkiq21@#*#&!""" d/sadf biwkiq21@#*#&!"""bb!ll sna.0h, )i
"+ 2389vfhasdfjkasdkl;jklaso/nd 'n! a)sadf biwkiq21@#*#&!""" d/sadf biwkiq21@#*#&!"""bb!ll sna.0h, l!
7/25/2019 Workout Option
40/65
f biwkiq21@#*#&!""", 1- )!2389vfhasdfjkasdkl;jklass
biwkiq21@#*#&!""", 1- )!2389vfhasdfjkasdkl;jklass
7/25/2019 Workout Option
41/65
"adf biwkiq21@#*#&%e'''(ur23)vfhadfkadkl+klah" 0!r /iadf biwkiq21@#*#&%e'''(e,
1 sadf biwkiq21@#*#&!"""il! R/n
1-- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
2-- 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
3-- q/a.s
1 sadf biwkiq21@#*#&!"""il! R/n
3 r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
Ro biwkiq21@#*#& +-- sadf biwkiq21@#*#&!"""!.!)s
21 7/)2389vfhasdfjkasdkl;jklas!!s
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
7/25/2019 Workout Option
42/65
2. adf biwkiq21@#*#&%e'''(in4 adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+kla
+ sadf biwkiq21@#*#&!"""o/n.ain 0lisadf biwkiq21@#*#&!"""b!)s
1- d/sadf biwkiq21@#*#&!"""b!ll .h)/s.!)s
1+ sq/a.s
3 !und f!r tiadf biwkiq21@#*#&%e'''(e,
Ro biwkiq21@#*#& +--sadf biwkiq21@#*#&!"""2"B 7o /sadf biwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklass, 3- R!2389vfhasdfjkasdkl;jklass
++# :!..l!b!ll biwkiq21@#*#&in, 3- R!2389vfhasdfjkasdkl;jklass
7/25/2019 Workout Option
43/65
"adf biwkiq21@#*#&%e'''(ichael" 3 !und f!r /iadf biwkiq21@#*#&%e'''(e,
R/n 8-- sadf biwkiq21@#*#&!"""!.!)s
+- 7a0k A.!nsions
+- i.(/2389vfhasdfjkasdkl;jklass
/hree r!und $.3. and 2. re23)vfhadfkadkl+kla f!r tiadf biwkiq21@#*#&%e'''(e !f,
o/bl!(/nd!)s2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
$.'.3.2. and 1. re23)vfhadfkadkl+kla r!und !f,
o/bl! /nd!)s
Gl/.!(hasadf biwkiq21@#*#&!""" si.(/2389vfhasdfjkasdkl;jklass
7a0k !.!nsions
0ive r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
"-- sadf biwkiq21@#*#&!"""!.!) R/n
+- q/a.s
3- 7a0k !.!nsions
$ !und f!r /iadf biwkiq21@#*#&%e'''(e,
"-- sadf biwkiq21@#*#&!"""!.!) R/n,
+- q/a.s,
3- 7a0k !.!nsions
7/25/2019 Workout Option
44/65
"Belen" /hree r!und f!r tiadf biwkiq21@#*#&%e'''(e,
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
1 2389vfhasdfjkasdkl;jklasood :!..l!b!ll F 21 s biwkiq21@#*#&ins >o) ++ 2389vfhasdfjkasdkl;jklaso/nd d/sadf
12 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in 2. adf biwkiq21@#*#&%e'''(in4 !f,
1-- sadf biwkiq21@#*#&!""" R/n16+ 2389vfhasdfjkasdkl;jklasood :!..l!b!ll s biwkiq21@#*#&ins, 12 )!2389vfhasdfjkasdkl;jklass
1- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
"7ackie" 0!r /iadf biwkiq21@#*#&%e'''(e,
1--- sadf biwkiq21@#*#&!"""!.!) Ro biwkiq21@#*#&
"+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!), +- )!2389vfhasdfjkasdkl;jklass
3- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
"5va" $ !und f!r /iadf biwkiq21@#*#&%e'''(e,
R/n 8-- sadf biwkiq21@#*#&!"""!.!)s
2 2389vfhasdfjkasdkl;jklasood :!..l!b!ll s biwkiq21@#*#&in, 3- )!2389vfhasdfjkasdkl;jklass
3- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
$.'.3.2.1. 0!r /iadf biwkiq21@#*#&%e'''(e,
o/bl! nd!)s
2389vfhasdfjkasdkl;jklas/sh 2389vfhasdfjkasdkl;jklas)!ss >++3+?
i.(/2389vfhasdfjkasdkl;jklass
$ r!und f!r tiadf biwkiq21@#*#&%e'''(e,
"-- sadf biwkiq21@#*#&!""" Ro biwkiq21@#*#&
1+ biwkiq21@#*#&all(ball
7/)2389vfhasdfjkasdkl;jklas!!s
!adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+klalete a adf biwkiq21@#*#&%e'''(an- r!und in 2. 1-- sadf biwkiq21@#*#&!""" R/n,
16+ 2389vfhasdfjkasdkl;jklasood :!..l!b!ll s biwkiq21@#*#&ins, 12 )!2389vfhasdfjkasdkl;jklass,
1- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
/hree r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
Ro biwkiq21@#*#& 1--- sadf biwkiq21@#*#&!"""!.!)s
"+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!), +- )!2389vfhasdfjkasdkl;jklass
3- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
/hree r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
5+ 2389vfhasdfjkasdkl;jklaso/nd na.0h, 12 )!2389vfhasdfjkasdkl;jklass21 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
7/25/2019 Workout Option
45/65
s biwkiq21@#*#&in?
inute a -!u can !f,
7/25/2019 Workout Option
46/65
/hree r!und f!r tiadf biwkiq21@#*#&%e'''(e,
12 sadf biwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass
3- 7a0k !.!nsions
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
7/25/2019 Workout Option
47/65
";at- Girl" 3 !und f!r /iadf biwkiq21@#*#&%e'''(e,
+- q/a.s
sadf biwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass
13+ 2389vfhasdfjkasdkl;jklaso/nd Han 2389vfhasdfjkasdkl;jklaso biwkiq21@#*#&!) 0l!ans, 1- )!2389vfhasdfjkas
";ate" adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+kla in 2. adf biwkiq21@#*#&%e'''(in4 !f,
2 sadf biwkiq21@#*#&!"""/s0l!(/2389vfhasdfjkasdkl;jklass" Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
8 2(2389vfhasdfjkasdkl;jklasood :!..l!b!ll s biwkiq21@#*#&ins
3 !und f!r tiadf biwkiq21@#*#&%e'''(e,
28 7/)2389vfhasdfjkasdkl;jklas!!s
28 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
28 :7 biwkiq21@#*#&in >++lb?
!adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+klalete a adf biwkiq21@#*#&%e'''(an- r!und in 2.
1+ 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass,
12 Rin di2389vfhasdfjkasdkl;jklass,
11+ 2389vfhasdfjkasdkl;jklaso/nd 2389vfhasdfjkasdkl;jklas/sh(2389vfhasdfjkasdkl;jklas)!ss, 9 )!2389vfhasdfjkasdkl;
7/25/2019 Workout Option
48/65
#*#&%e'''(inute a -!u can !f,
7/25/2019 Workout Option
49/65
Seven r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
+ l!f. l!!d sq/a.s
+ )ih. l!!d sq/a.s
1- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
1+ 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
2- i.(/2389vfhasdfjkasdkl;jklass
: r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
"+(2389vfhasdfjkasdkl;jklaso/nd ba)b!ll sna.0h, " )!2389vfhasdfjkasdkl;jklass
'v!)h!ad sq/a., " )!2389vfhasdfjkasdkl;jklass
'v!)h!ad biwkiq21@#*#&alkin l/n!, " s.!2389vfhasdfjkasdkl;jklass
21 i.(/2389vfhasdfjkasdkl;jklass
0!r tiadf biwkiq21@#*#&%e'''(e,
3- Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
"- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
+- :!..l!b!ll s biwkiq21@#*#&ins, 16+ 2389vfhasdfjkasdkl;jklasoods
5- i.(/2389vfhasdfjkasdkl;jklass
- 7/)2389vfhasdfjkasdkl;jklas!!s
0!r tiadf biwkiq21@#*#&%e'''(e,
- 7/)2389vfhasdfjkasdkl;jklas!!s
5- i.(/2389vfhasdfjkasdkl;jklass
+- :!..l!b!ll s biwkiq21@#*#&ins, 16+ 2389vfhasdfjkasdkl;jklasoods
"- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
3- Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
0!r tiadf biwkiq21@#*#&%e'''(e,
+- 7o j/sadf biwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklas, 2" in0h bo
+- /sadf biwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklasin 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
+- :!..l!b!ll s biwkiq21@#*#&ins, 1 2389vfhasdfjkasdkl;jklasoodbiwkiq21@#*#&alkin /n!, +- s.!2389vfhasdfjkasdkl;jklass
+- :n!!s .o !lbo biwkiq21@#*#&s
+- 2389vfhasdfjkasdkl;jklas/sh 2389vfhasdfjkasdkl;jklas)!ss, "+ 2389vfhasdfjkasdkl;jklaso/nds
+- 7a0k !.!nsions
+- biwkiq21@#*#&all ball sho.s, 2- 2389vfhasdfjkasdkl;jklaso/nd ball
+- 7/)2389vfhasdfjkasdkl;jklas!!s
+- o/bl! /nd!)s
0!r tiadf biwkiq21@#*#&%e'''(e,
2- in0h 7o j/sadf biwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklas, +- )!2389vfhasdfjkasdkl;jklass
Ro2389vfhasdfjkasdkl;jklas! 0lisadf biwkiq21@#*#&!"""b, + as0!n.s
16+ 2389vfhasdfjkasdkl;jklasood :!..l!b!ll s biwkiq21@#*#&in, +- )!2389vfhasdfjkasdkl;jklass+- si.(/2389vfhasdfjkasdkl;jklass
"- 2389vfhasdfjkasdkl;jklaso/nd d/sadf biwkiq21@#*#&!"""bb!ll Han 2389vfhasdfjkasdkl;jklaso biwkiq21@#*#
8-- sadf biwkiq21@#*#&!"""!.!) R/n
+- 7a0k !.!nsions
0!r tiadf biwkiq21@#*#&%e'''(e,
R/n 8-- sadf biwkiq21@#*#&!"""!.!)s
7/25/2019 Workout Option
50/65
"+ lb 'n! a)sadf biwkiq21@#*#&!""" d/sadf biwkiq21@#*#&!"""bb!ll sna.0h!s, al.!)na.in a)sadf biwkiq21
"+ lb /sadf biwkiq21@#*#&!"""bb!ll sq/a. 0l!ans, 2- )!2389vfhasdfjkasdkl;jklass
1-- i.(/2389vfhasdfjkasdkl;jklass
"+ lb /sadf biwkiq21@#*#&!"""bb!ll sq/a. 0l!ans, 2- )!2389vfhasdfjkasdkl;jklass
"+ lb 'n! a)sadf biwkiq21@#*#&!""" d/sadf biwkiq21@#*#&!"""bb!ll sna.0h!s, al.!)na.in a)sadf biwkiq21
R/n 8-- sadf biwkiq21@#*#&!"""!.!)s
0!r tiadf biwkiq21@#*#&%e'''(e,
2+ biwkiq21@#*#&alkin l/n! s.!2389vfhasdfjkasdkl;jklass
2- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
+- 7o j/sadf biwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklass, 2- in0h bo
2- o/bl!(/nd!)s
2+ Rin di2389vfhasdfjkasdkl;jklass
2- :n!!s .o !lbo biwkiq21@#*#&s
3- :!..l!b!ll s biwkiq21@#*#&ins, 2 2389vfhasdfjkasdkl;jklasood
3- i.(/2389vfhasdfjkasdkl;jklass
2- Han sq/a. 0l!ans, 3+ 2389vfhasdfjkasdkl;jklaso/nd d/sadf biwkiq21@#*#&!"""b!lls
2+ 7a0k !.!nsions
3- biwkiq21@#*#&all ball sho.s, 2- 2389vfhasdfjkasdkl;jklaso/nd ball3 Ro2389vfhasdfjkasdkl;jklas! 0lisadf biwkiq21@#*#&!"""b as0!n.s
"0i>ht G!ne Cad"
4h)!! )o/nds of=
biwkiq21@#*#&all(ball, 2- 2389vfhasdfjkasdkl;jklaso/nd ball, 1- f. .a)!. >R!2389vfhasdfjkasdkl;jklass?
/sadf biwkiq21@#*#&!"""o d!adlif. hih(2389vfhasdfjkasdkl;jklas/ll, + 2389vfhasdfjkasdkl;jklaso/nds >R!238
7o /sadf biwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklas, 2-B bo >R!2389vfhasdfjkasdkl;jklass?
2389vfhasdfjkasdkl;jklas/sh(2389vfhasdfjkasdkl;jklas)!ss, + 2389vfhasdfjkasdkl;jklaso/nds >R!2389vfhasdfjkasdkl;j
Ro biwkiq21@#*#& >Calo)i!s?
0!r /iadf biwkiq21@#*#&%e'''(e,
8--sadf biwkiq21@#*#&!""" )o biwkiq21@#*#&3- 4h)/s.!)s 9+#sadf biwkiq21@#*#&!""" 5+# biwkiq21@#*#&
3- Rin i2389vfhasdfjkasdkl;jklass
8--sadf biwkiq21@#*#&!""" Ro biwkiq21@#*#&
3- Han 2389vfhasdfjkasdkl;jklaso biwkiq21@#*#&!) Cl!ans .o a 2389vfhasdfjkasdkl;jklas/sh !)k 9+#sadf biwkiq
3- 7o /sadf biwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklass
8--sadf biwkiq21@#*#&!""" Ro biwkiq21@#*#&
3- :7 biwkiq21@#*#&ins
3- 7/)2389vfhasdfjkasdkl;jklas!!s
3 !und f!r /iadf biwkiq21@#*#&%e'''(e,
21 :n!!s .o !lbo biwkiq21@#*#&s,
1 12 2389vfhasdfjkasdkl;jklasood :!..l!b!ll s biwkiq21@#*#&in, 21 )!2389vfhasdfjkasdkl;jklass,21 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass,
1+ foo. Ro2389vfhasdfjkasdkl;jklas! 0lisadf biwkiq21@#*#&!"""b, 3 as0!n.s,
2- in0h 7o j/sadf biwkiq21@#*#&!"""2389vfhasdfjkasdkl;jklas, 21 )!2389vfhasdfjkasdkl;jklass,
21 7a0k !.!nsion,
biwkiq21@#*#&alkin l/n!, 1+- f.
0!r /iadf biwkiq21@#*#&%e'''(e,
7/25/2019 Workout Option
51/65
+ 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass,
9+ 2389vfhasdfjkasdkl;jklaso/nd /sadf biwkiq21@#*#&!"""o(d!adlif. hih(2389vfhasdfjkasdkl;jklas/ll, +- )!238
+- Rin i2389vfhasdfjkasdkl;jklass,
"+ 2389vfhasdfjkasdkl;jklaso/nd biwkiq21@#*#&!ih.!d 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass, 3
2+ Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
0!r /iadf biwkiq21@#*#&%e'''(e,"- q/a.
R/n "--sadf biwkiq21@#*#&!"""
2- +lb 2389vfhasdfjkasdkl;jklas/sh 2389vfhasdfjkasdkl;jklas)!ss
1- 7/)2389vfhasdfjkasdkl;jklas!!s
R/n 8--sadf biwkiq21@#*#&!"""
1- 7/)2389vfhasdfjkasdkl;jklas!ss
2- +lb 2389vfhasdfjkasdkl;jklas/sh 2389vfhasdfjkasdkl;jklas)!ss
R/n "--sadf biwkiq21@#*#&!"""
"- q/a.
1.):$'321 re23)vfhadfkadkl+kla f!r tiadf biwkiq21@#*#&%e'''(e
4h)/s.!)s 9+5+GH i.(/2389vfhasdfjkasdkl;jklass
Gobl!. q/a. +33+
7/)2389vfhasdfjkasdkl;jklas!!s
!adlif. 13+9+
Rin 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
uarter G!ne Cad
0ive r!und f!r t!tal re23)vfhadfkadkl+kla !f,
13+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!), 1+ s!0onds
R!s. "+ !0onds
+- 2389vfhasdfjkasdkl;jklaso/nd biwkiq21@#*#&!ih.!d 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklas, 1+
R!s. "+ !0onds7/)2389vfhasdfjkasdkl;jklas!!s, 1+ s!0onds
R!s. "+ s!0onds
7/25/2019 Workout Option
52/65
an, +- )!2389vfhasdfjkasdkl;jklass
7/25/2019 Workout Option
53/65
!"""s, 2- )!2389vfhasdfjkasdkl;jklass
!"""s, 2- )!2389vfhasdfjkasdkl;jklass
kasdkl;jklass?
!""" 5+# biwkiq21@#*#&
7/25/2019 Workout Option
54/65
kasdkl;jklass,
fhasdfjkasdkl;jklass,
7/25/2019 Workout Option
55/65
!adf biwkiq21@#*#&%e'''(23)vfhadfkadkl+klalete a adf biwkiq21@#*#&%e'''(an- r!und in 3.
R/n "-- sadf biwkiq21@#*#&!"""!.!)s
1- (2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
1+ Hi2389vfhasdfjkasdkl;jklas A.!nsion
2- :n!! .o Albo biwkiq21@#*#&s
7/25/2019 Workout Option
56/65
kiq21@#*#&%e'''(inute a -!u can !f,
7/25/2019 Workout Option
57/65
0ive r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
13+ 2389vfhasdfjkasdkl;jklaso/nd !adlif. 1+ )!2389vfhasdfjkasdkl;jklass
13+ 2389vfhasdfjkasdkl;jklaso/nd Han 2389vfhasdfjkasdkl;jklaso biwkiq21@#*#&!) 0l!an 12 )!2389vfhasdfjkas
13+ 2389vfhasdfjkasdkl;jklaso/nd
7/25/2019 Workout Option
58/65
4his 0o/n.s as on! s!.=
16 2389vfhasdfjkasdkl;jklaso biwkiq21@#*#&!) Cl!an
26
7/25/2019 Workout Option
59/65
/hree r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
22+ !adlif., 1+ )!2389vfhasdfjkasdkl;jklass
1+ Hands.and 2389vfhasdfjkasdkl;jklas/sh(/2389vfhasdfjkasdkl;jklass
1+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass
9+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!), 1+ )!2389vfhasdfjkasdkl;jklass
7/25/2019 Workout Option
60/65
0!r /iadf biwkiq21@#*#&%e'''(e,
1- GH i.(/2389vfhasdfjkasdkl;jklass,
1- Hi2389vfhasdfjkasdkl;jklas & 7a0k A.!nsions,
9+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!)s, 3- )!2389vfhasdfjkasdkl;jklass,
+- 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass,
3- GH i.(/2389vfhasdfjkasdkl;jklass,3- Hi2389vfhasdfjkasdkl;jklas & 7a0k A.!nsions,
9+ 2389vfhasdfjkasdkl;jklaso/nd 4h)/s.!)s, 2- )!2389vfhasdfjkasdkl;jklass,
3+ 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass,
+- GH i.(/2389vfhasdfjkasdkl;jklass,
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7/25/2019 Workout Option
61/65
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7/25/2019 Workout Option
62/65
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7/25/2019 Workout Option
63/65
0!r tiadf biwkiq21@#*#&%e'''(e,
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7/25/2019 Workout Option
64/65
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7/25/2019 Workout Option
65/65
3 r!und f!r tiadf biwkiq21@#*#&%e'''(e !f,
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21 2389vfhasdfjkasdkl;jklas/ll(/2389vfhasdfjkasdkl;jklass6