3 Rounds Bodyweight Warmup Reverse Lunge x8/side Lateral Lunge x8/side Push up to Down Dog x5 Band Pull Aparts x10 Bird Dog x8/side

15 Minutes - As Many Rounds As Possible 20 Sit Ups 10 Burpees 20 DB Reverse Lunges 15 DB Z Press 20 DB Reverse Lunges 10 Burpees 20 Sit Ups

Single Leg RDL

3 x 12

Single Arm DB Push Press

3 x 10

Spiderman Plank

3 x 12

1x 5 Min Jog/Walk or Bike Reverse Lunge x6/side Lateral Lunge x6/side Air Squat x10 Forward Lunge w Twist x12 Quadruped Crawl For/Backward x10 Inchworm x10

4 Rounds Rest 2-3 minutes between rounds .15mi Run 15 Dumbbell Deadlifts 20 Alternating Reverse Lunges (Bodyweight) 10 Weighted Sit Ups

Ab Burner 2-3 Rounds, 30sec per exercise Plank Side Plank R/L Superman Plank Opp Knee

3 Rounds Bodyweight Warmup Reverse Lunge x8/side Lateral Lunge x8/side Push up to Down Dog x5 Band Pull Aparts x10 Bird Dog x8/side

Get the reps done however you feel works for you! 200 Air Squats 30 DB Row/arm 30 DB Seated Press 100 Weighted Glute Bridge or Hip Thrusts (if you have a bench) 100 Sit Ups 50 Bicep Curls 50 Lying Tricep Extensions 50 Russian Twists (r/l = 1)

Active Recovery

3 Rounds 15 Glute Bridges (Hold last rep for 15 seconds) 12 Reverse Lunges 6-8 Pushup to Down Dog

DB RDL

3 x 10

DB Lunge

3 x 16

DB Sumo Deadlift

3 x 10

1 1/4 Front Squat

3 x 10

Single Arm Farmer Walk

4 x 20

DB Floor Press

3 x 10

Single Arm/Leg V Up

3 x 20

3 rounds Yoga Push up x6-8 Superman x10 Scapular Push up x8 Side Plank R/L x20s

Standing DB Press

3 x 10

Diamond Push-Up

3 x MAX

Alternating DB Hammer Curl

3 x 16

Bent Over Rear Delt Fly

3 x 15

DB Lateral Raise

3 x 10

Alternating DB Front Raise

3 x 8