Warm up : 10 walk out plank hold with 4 shoulder taps.

Workout :

• Deadlift - 15 reps
• Push up - 10 reps
• Single arm row in a split stance - 15 reps per side

REPEAT 3X

• Chest Press with feet on chair or bench (raise butt off ground) - 15 reps
• Plank hold off chair or bench - alternate taping feet - 30 seconds
• Sit ups with feet on chair or bench - 15 reps

REPEAT 3X

• Angled Clean + Press - 15 per side
• In-between each side do 20 wide stance squats

REPEAT 3X

(Use Lighter Weight for the following combo exercises.)

• Deadlift into Up- Right Row - 15 reps
• Alternate Reverse Lunge with Bicep Curl - 15 Bicep Curls
• Squat with a shoulder press - 15 reps

REPEAT 3X

• Bicep curl with slow count down - 10 reps
• Alternate Forward Raise - 10 reps
• Bent over Deltoid Fly - 10 reps

REPEAT 3X