Tap an exercise in the bank, or drag it up here. Reorder with the handle.

Exercise bank

• Goblet squat3 × 8–10 · 90s restStrength · Legs
• Dumbbell RDL3 × 8 · 90s restStrength · Back
• Rear-foot elevated split squat3 × 8 / side · 60s restStrength · Legs
• Box step-up3 × 8 / side · 45s restStrength · Legs
• Weighted box step-up4 × 8 / side · 25s restStrength · Legs
• Rack or dumbbell deadlift4 × 8 · 90s restStrength · Back
• Dumbbell bench press3 × 8–10 · 75s restStrength · Chest
• Dumbbell push press3 × 6 / side · 75s restStrength · Shoulders
• Dumbbell thruster4 × 8 · 25s restFireground · Legs
• Lat pulldown3 × 10 · 75s restStrength · Back
• Single-arm dumbbell row3 × 8 / side · 60s restStrength · Back
• Pull-up or lat pulldown3 × 8–10 · 60s restStrength · Back
• Dead hang or scap pull-up3 × 25s · 30s restStrength · Back
• Tricep pushdown3 × 12 · 45s restStrength · Arms
• Band face pull3 × 12 · 45s restStrength · Shoulders
• Band pull-apart3 × 12 · 20s restMobility · Shoulders
• Easy band pull-apart2 × 15 · 10s restRecovery · Shoulders
• Farmer carry4 × 30s · 25s restFireground · Core
• Suitcase carry3 × 35s · 40s restFireground · Core
• Medicine ball slam4 × 40s · 20s restConditioning · Core
• Medicine ball slam4 × 30s · 25s restFireground · Core
• Hollow hold3 × 25s · 30s restStrength · Core
• Side plank3 × 25s · 25s restStrength · Core
• Dead bug3 × 6 / side · 30s restStrength · Core
• 90/90 hip sit2 × 45s · 20s restMobility · Hips
• 90/90 switches2 × 8 / side · 20s restMobility · Hips
• World's greatest stretch2 × 5 / side · 15s restMobility · Hips
• Half-kneeling hip flexor2 × 45s · 15s restMobility · Hips
• Figure-4 or pigeon2 × 45s · 15s restMobility · Hips
• Open books2 × 8 / side · 15s restMobility · Back
• Assault bike4 × 40s · 20s restConditioning · Cardio
• Assault bike burst4 × 30s · 40s restConditioning · Cardio
• Box step-over4 × 40s · 20s restConditioning · Legs
• Easy bike or elliptical4 × 60sRecovery · Cardio
• Easy bike, elliptical, or treadmill1 × 360sRecovery · Cardio
• Box breathing3 × 60s · 10s restRecovery · Core
• Long exhale breathing1 × 120sRecovery · Core