WARM UP

3 Rounds:
:30 rower
:30 side shuffle
:30 wall sit
:30 planks

MOBILITY

:60/60 couch stretch
:60/60 pigeon pose
:60 Childs pose

STRENGTH

A1. 4×8 Barbell Thrusters (55/75)
A2. 4×15.12.10.8. Pull Ups
A3. 4 x 25 Underhand Banded Speed Rows
*Rest :90

B1. 3×20 Deadlifts (85/115)
B2. 10/10 DB Bench Rows
B3. 12.12. SA DB Concentration Curls
*Rest :60

C1. 8.8. DB Step ups
C2. 12 DB Rear Delt Flys
C3. 15 Cable Bicep Curls
*Rest 1:00

D1. 3 x 20 Leg Drops
D2. 3 x 20 Penguin Abs
D3. 3 x 30 Banded Flutter Kicks