2 Rounds for Warm Up 20 Jumping Jacks 15 Band Toe Touch Band Pass Through 10 GB to Crunch 5 Push Ups

Bench Press

15, 12, 10

1-Arm DB Row

15, 12, 10

GB Fly to Pull Over

18, 15, 12

Seated Cable Row

18, 15, 12

Incline Bench Press

15, 12, 10

Lat Pulldown

18, 15, 12

Push Ups

1 x MAX

Chin-Up

1 x MAX

Hollow Hold

2 Rounds 10 Cossack Squats (each side) 10 Stiff Leg Dead Bugs (each side) 10 Int/Ext Shoulder Rotations (each side)

Back Squat

15, 12, 10

Zottman Curls

15, 12, 10

Tricep Pushdown

15, 12, 10

Romanian Deadlift (RDL)

12, 10, 8

Standing DB Press

15, 12, 10

Leg Extension

18, 15, 12, 10

DB Lateral Raise

15, 12, 10, 8

Reverse Lunge

12, 10, 8

DB Front Raise

15, 12, 10

Butterfly Situp

1 x 50

2 Rounds 10 Squat Band Pull Aparts (5 OH / 5 UH) 10 Moving Dead Bugs (each side) 10 Moving Pointer Dogs (each side) 5 Down Dog to Up Dog Transitions

DB Floor Press

12, 10, 8

High Pull

12, 10, 8

Lying Leg Curl

15, 12, 10

Barbell Bicep Curl

15, 12, 10

Side Plank Dips

3 x 10

Bent Over Rear Delt Fly

12, 10, 8

Glute Bridge DB Skull Crusher

12, 10, 8

Calf Raise

2 x 20

Med Ball Slam

2 x 20

2 Rounds 10 Hollow Hold Rocks 10 Twisting Lunges (5 each side) 10 Single Leg Push Ups (5 each side)

Lat Pulldown

18, 15, 12

Shoulder Press

12, 10, 8

Deadlift

12, 10, 8, 6

OH Tri Rope Press

15, 12, 10, 8

Goblet Squat

15, 12, 10, 8

Hammer Curl

18, 15, 12, 10

Decline DB Bench Press

15, 12, 10

Curtsy Lunge W/DB

3 x 10

Dead Bug

1 x 10

2 Rounds 10 Hindu Squats 10 Sumo Band High Pulls 10 GB to Crunch

Hack Squat

15, 12, 10, 8

Barbell Incline Bench Press

20, 18, 15, 12

EZ Bar Curl

15, 12, 10

Crossbody Tri Rope Push Down

15, 12, 10

Seated Row

15, 12, 10

Leg Extension

15, 12, 10

KB swings

3 x 20

Cossack Squat

3 x 10

Push Ups

1 x MAX

Hollow Hold