Warm Up: x2

• 20 Jumping Jacks
• 10 Walk Outs with Push Ups
• 5 Alt Side Plank (per side)

Ladder Circuit 1: 5, 10, 15, 10, 5

• Kneeling Bicep Curls
• Kneeling Tri Overhead Extension
• Kneeling Shoulder press

Upper Back Isolation Circuit 2: 15x4

• High Pull
• Bent over Row
• Delt Rev Fly

Chest Isolation Circuit 3: 15x4

• Bench Press
• Tri Skull crusher
• Chest fly

Ladder Circuit 4: 5, 10, 15, 10, 5

• Sitting Bicep Curls
• Sitting Tri Overhead Extension
• Sitting Shoulder press