Warm Up: 3x3

• Walk out and push up
• Sprinters lunge with rotation (R/L)
• Knee hug to reverse lunge (R/L)

Circuit 1: 15x3

• Kneeling Bicep Curls
• Kneeling High pull
• Kneeling Shoulder press
• Kneeling Overhead Tri extension

Circuit 2: 15x3

• R Wtd. Windmills (Shoulder stabilize side bend)
• L Wtd. Windmills (Shoulder stabilize side bend)
• R Single arm row to rev fly
• L Single arm row to rev fly

Circuit 3: 15x3

• Chest fly with low ab leg lift
• Sit up with shoulder press
• Shoulder Raise with boat hold

Cool down: 3x3

• Walk out and push up
• Sprinters lunge with rotation (R/L)
• Knee hug to reverse lunge (R/L)