Squats, Back & Chest

Warm-up:

Soldier Walks

Resistance Band Chest/Shoulder Stretches

20 SLDL R 15/20

20 SLDL L 15/20


Workout to be completed in 3 sections. Complete all reps of one section before beginning another. Sections may be completed in any order.


Section 1: Squats

Complete 3 Sets of 8-10 Goblet Squats AHAP (As Heavy As Safely Possible)

Rest 2-3 minutes between each set


Section 2: BB Bent Row

Complete 2-3 times through-

5 BB Bent Rows As Heavy As Safely Possible (AHAP)

Rest 2-3 minutes between each set


Section 3: Bench Press

Complete 2-3 x 5 AHAP Bench Press may do Stability Ball DB Chest Press

Rest 2-3 minutes between each set

***If you need a spotter, please ask! ***


Cool Down:

Scorpion Stretch

QL Stretch

Low Back and Piriformis Stretch


Taking this very seriously.



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