1x: 60 sec 90/90 hip mobility 60 sec seated bicep stretch 60 sec alternating tricep stretch 1x: 10 donkey kicks (each side) 10 fire hydrants (each side) 10 forward/backward arm circles 10 steps bear crawl 10 dynamic squat stretch

DB Power Clean

3 x 3

DB Squat

3 x 8

Heels Elevated Goblet Squat

2 x 10

Hex Press

2 x 12

DB Z Press

2 x 12

Tripod DB Elbowing Row

2 x 12

Single Leg Glute Bridge

2 x 12

DB Bicep Curls

3 x 10

Bent Over Tricep Kickbacks

3 x 10

Walking Lunge

1 x 30

5 Minute Warm-up Walk ---------- 5x: 60 sec brisk walk/jog 2 minute rest/walk ---------- 10 Minute Cool Down Walk ***Record Total Distance with walks

1x: 60 sec child's pose 30 sec ea. side crossbody shoulder stretch 60 sec scorpion stretch 1-2x: 5 @ each Y-T-W 10 spiderman lunge + rotation 10 Yoga push-ups 20 glute bridges

DB Bench Press

3 x 8

DB Tripod Row

3 x 8

Cuban Press

2 x 10

Air Squat

2 x 10

DB Pullover

2 x 12

Russian KB Swing

2 x 12

Dead Bug

3 x 10

Russian Twist

3 x 20

Alternating Box Step-ups

3 x 12

5 Minute Warm-up Walk ---------- 5x: 60 sec brisk walk/jog 2 minute rest/walk ---------- 10 Minute Cool Down Walk ***Record Total Distance with walks

1x: 60 sec thread the needle 30 sec four legged t-opener (each side) 60 sec seated bicep stretch 1-2x: 10 clamshells (each side) 10 bodyweight good mornings 5 inch worms 10 alternating lateral lunge

DB Deadlift

3 x 8

DB Shoulder Press

3 x 8

Push-Up

2 x 12

Superman Exercise

2 x 12

Bent Arm Lateral Raise

2 x 12

Curtsy Lunge

2 x 12

Standing DB Reverse Curl

3 x 10

Bench Dips

3 x 10

Sit-up

3 x 15