5 exercises
10 reps
3 sets

…with each set adding a more difficult modification onto the last.
Make sure to properly warm up, cool down, fuel, and hydrate to protect your body and continue building.
You’ll hear a click for each rep completed.


Set 1 (Base Set)
0:16 Hip Thruster (Bodyweight)
1:42 Bent Over Row (Base)
3:08 Retro Lunge (Base)
5:17 Alternating Dumbbell Press (Base)
7:27 Ball Slams

Set 2
8:48 Hip Thruster (with Weight)
10:23 Bent Over Row (Heavier Weight)
11:30 Retro Lunge (with Weight)
13:17 Alternating Dumbbell Press (with Bridge)
15:40 Ball Slams (Added Technique)

Set 3

16:40 Hip Thruster (Single-leg)
18:42 Bent Over Row (with Plank)
20:20 Retro Lunge (Racked with Slides)
22:20 Alternating Dumbbell Press (with Single-leg Bridge)
24:36 Ball Slams (Single-leg)
26:30 Check-in and Wipe Down