Name Date

Complete Strength 02/15/17

Order Range of Motion, Activation, Movement Prep Sets Reps Work Rest Notes:
Foam Roll Series
1/2 kneeling Yoga Plex (shoulders) 2 10e
Shinbox 2 10t
Gate Swings 2 10
Lunge with OH Reach 2 5e
Mountain Climber 2 10t

Order Movement Exercise Sets Reps Work Rest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Notes:
A1 Power Wtd. Jump Squats to Broad Jumps 1 3e 30 sec **MAXIMIZE WEIGHT** Work unti
B1 Core Knee Grab w/ Hip Ext. 1 12 30 sec > > > > > > lthe hour is up**
C1 Quad DB/KB Step Up 1 6e 30 sec
D1 Press BB OH Press 1 6 30 sec
E1 Hip BB Sumo Deadlift 1 6 30 sec
F1 Pull 3pt. Bent-Over Row *get heavy* 1 6e 30 sec
**B2** Toe Touch (dropset) 1 12 30 sec
**D2** Plate Complex (front raise,upright row, oh press) (dropset) 1 6e

# of rounds AMRAP

Order Finisher Sets Reps Work Rest Notes: