3-5 Minutes Cardio (Any) 2-3 Sets: 10 Spider Lunges 10 Air Squats 5 Yoga Push Ups 10 Plank Rotations 10 Banded Passthroughs

Back Squat

9, 7, 5

Seated DB Shoulder Press

9 x 5

Romanian Deadlift

3 x 12

Reverse Incline Dumbbell Rows

3 x 10

Feet Anchored Dumbbell Sit Ups

3 x 10

3-5 Sets: 1:00 Cardio (Any) 10 Yoga Push Up w/ Foot Tap 10 Spider Lunges /w/ Rotation 10 Hip 90/90

Quality AMRAP 25: 200 Meter Run 15 Push Ups 20 Cal Bike 30 Air Squats Goal: move at 60-70% output consistently. As a rough figure, aim to keep heart rate between 130-150.

3-5 Minutes Cardio (Any) 2-3 Sets: 5 Sumo Inchworms 10 Assisted Cossacks 10 Plate Ground to Overhead 10 Split Squats 0:30 Supine Twist, Side

Incline Bench Press

9, 7, 5

Sumo KB Deadlift

8 x 3

Lat Pulldown

3 x 12

Goblet Walking Lunge

3 x 20

Hanging Knee Raise

3 x 10

3-5 Sets: 1:00 Row 10 Book Openers 10 Samson Lunges 5 Inchworm to Calf Stretch

3 Sets: 0:20 Max Cal Row 1:40 Rest Rest 8:00 & then repeat. During the rest period, it's advised that you do active rest like walking, jump rope, or any other cardio machine.