Do 2-3 rounds. Push-ups x 5 Reverse Lunge and Reach x6 ea Inchworms x 6 Handcuffs x 12

Bench Press

10, 6, 6, 6, 6 @ 50, 60, 70, 70, 70 %

DB Reverse Fly

3 x 10

Reverse Grip Bench

3 x 8

Pendlay Row

10, 5, 5, 5, 5 @ 40, 60, 70, 75, 75 %

DB Pullover

3 x 8

Prone Scarcrow Press

3 x 8

Do 2 -3 rounds. Push-Ups x10 Shoulder Taps - x10 Spider-Mans - x10 Toe Pulls x10 Body weight Squats x10

Back Squat

8, 6, 6, 6, 6 @ 50, 60, 70, 70, 70 %

Leg Extension

3 x 10

Lying Leg Curl

3 x 10

Farmers Carry

3 x 20

Dead Bug

3 x 10

Do 2 rounds: I's and Y's x10 Spider-Mans x10 Handcuffs x10 Then Do 3x8 of each. Front Shoulder Raises Side Shoulder Raises Rear Shoulder Raises

1 Dumbbell bench

8, 5, 5, 5, 5

Lat Pulldown

5 x 6

DB Fly

3 x 12

DB Shrug

3 x 12

Hammer Curl

5 x 5

DB Skull Crushers

5 x 6

Melt Down Warm-Up

Knee-Hug Scoop x8 Toe Pull x8 Reverse Inchworm x8 Spiderman x8 Squat Pivot x8 Atlas Lunge x8

DB RDL

8, 5, 5, 5, 5

Chin-UP_

4 x 3

Good Morning

3 x 10

Landmine Anti-Rotation

3 x 10

D-Flex and Press Warm-Up

First: Do 2 rounds of this: Toe Pulls x 10 Knee Hugs x10 Push-Ups x 10 Then: Do 2 round of this: Use an empty bar Bench Press x 10 Lunges x 10 ea leg

Bench Press

8, 6, 5, 3, 3, 3 @ 50, 60, 70, 85, 85, 85 %

Band Face Pull

2 x 12

i's and Y's

2 x 8

1 Dumbbell Overhead Press

4 x 6

Rear Delt Flyes

4 x 10

Body Weight Squat

4 x 10

Banded Push-Ups

4 x 8

Drink a Beer!