Warm Up :

10 walk out push ups

Circuit 1 :

• Dumbbell Row - 15 reps per side
• Squat with a forward dumbbell raise - 15 reps

REPEAT 3X

Circuit 2 :

• Clean + Press - 15 reps per side
• Dumbbell Twist - 10 reps per side
• Balance deadlift into overhead press - 15 reps

REPEAT 3X

Circuit 3 :

• Reverse Lunge with Bicep Curl - 15 reps per side
• Squats - 15 reps
• Reverse Row - 15 reps per side

REPEAT 3X

Core : do this circuit in between each of the above circuits.

• Plank hold - 30 seconds
• Plank hold with forward reach - 30 seconds
• Plank hold - 30 seconds
• Plank hold with Jacks - 30 seconds