3 Rounds of 10x Russian Situps 10x Hanging Knee Raise 20x Med Ball Twist

Barbell Bicep Curl

5 x 8

Reverse Grip DB Presss

5 x 8

Seated Incline DB Curls

3 x 10

DB Floor Press

3 x 10

3 Rounds of 12x Hammer Curl 12x DB Skull Crusher 12x Cheat Curl 12x OH Tricep Extension

3 Rounds of 5x Wall Squats 10x Air Squats 15x Goblet Squats

Back Squat

5 x 6

Pause Back Squat

10 x 3

Good Morning

5 x 5

Deadlift Circuit 7x Deadlifts 90 sec Cardio 5x Deadlifts 90 Sec cardio 3x Deadlifts 90 Sec all out Cardio

3 Rounds of 5x Pullup 10x Incline DB Press 15x Lateral Raise

Bench Press

6 x 6

Pull-Up

10 x 3

DB Bench Press

5 x 5

Bent Over Row

5 x 5

OHP Circuit 6x Barbell OHP 90 sec Cardio 5x Barbell OHP 90 Sec cardio 4x Barbell OHP 90 Sec Cardio 3x Barbell OHP 90 sec Cardio 2x Barbell OHP 90 Sec Cardio 1x Barbell OHP 90 sec Cardio

5 Rounds of 1 min Max Air Squats 1 min Rest

Front Squat

5 x 8

Good Morning

5 x 8

Walking Lunges

4 x 8

Hip Thrust

4 x 15

5 Rounds of 10x Air Squats 10x Crunch 10x Russian Twist

5 Rounds of 10x Face Pulls 10x Pushups 10x Pullups

DB Bench Press

5 x 8

Bent Over DB Row

5 x 8

Incline DB Bench Press

4 x 8

Lat Pulldown

4 x 15

DB Fly

3 x 8

DB Lateral Raise

3 x 8

Set your Tabata Timer for 8 rounds Push-ups 20sec work 10sec Rest

10 min any cardio

E2MOM for 20 min Every 2 min on Min (set your timer) for 3x Power Cleans 2x Front Squats 1x Push Press

Hang Clean 1 hang Clean every 30 seconds for 10 min