Low Pogo Hops

2 x 50

High Plank Shoulder Taps

2 x 12

MB Lunge Jump (Deep Tier w/alternating arms)

3 x 8

MB Rotational Slam

3 x 8

MB Sit Up

3 x 16

Bodyweight Squat Jump

Accordion Push Ups

Push Press

DB Step Up

DB Squat to High Pull

DB Chop & Lift (Half-Kneeling)

Airdyne

Spin Bike

1 x 120 @ 7

Push-Up

1 x 20

Spin Bike

1 x 120 @ 7

Air Squat

1 x 20

Spin Bike

1 x 120 @ 7

Weighted Plank Hold

1 x 45

Spin Bike

1 x 20 @ 7

Step-Ups

1 x 20

Spin Bike

1 x 120 @ 7

Side Plank with Hip Abduction

1 x 20

Copenhagen Hip Lift Plank

2 x 50

DB External Rotation (Seated)

2 x 12

DB Plank Pull Through

3 x 8

KB Gorilla Row (w/Isometric Hold)

3 x 8

Front Foot Elevated Split Squat

Single Arm DB Bench Press

Pull-Up

DB Walking Lunge with Curl and Press

DB High Incline Press

RDL (B Stance)

Inverted Row

DB Squat (Heels Elevated)

DB Single Leg Hip Thrusts

Plate Overhead Sit Up

DB Bicep Curls

DB Tricep Extension (Lying)

Single Arm DB Lateral Raise w/ ISO Lunge Hold (RFE)