WARM UP

5 Minutes Of:

• 2L side shuffle
• 20 jumping jacks
• 5 down dog push ups
• 2L lateral lunges

-then-

• 60s/60s banded chest stretch
• 60s Childs pose

STRENGTH

a1. 12/10/8/8/6 bench press

a2. 8/8 db step up & press

a3. 45s plank

*rest 60s

b1. 3×12 seated L db press

b2. 3×15-20 feet elevated push ups

b3. 3×30 banded low row

b4. 3x20s/20s side plank

*rest 30s

c1. 3×15 goblet squats

c2. 3×10/10 sl kb rdl

c3. 3x45s v-hold

*no rest

FINISHER

20:10 x 5 Rounds

• high knees in place
• close grip push ups