A) 2x

- 300 m row

- arm circles 30 ea way

- bodyweight squats 20

B) 4x

- seated row machine 10 (black arsenal machine, 15-20 lbs on ea side)

- lateral raise machine 10 (10 lbs)

C) 3x

- step back lunges 10 ea (modification- TRX step back lunge)

- floor dumbbell overhead press 10 (seated on the ground with legs out straight)

D) 3x

- bike 10 calories

- bosu ball glute bridge 15 (pink half ball)

- in/outs 15

A) 2x

- 300 m row

- arm circles 30 ea way

- bodyweight squats 20

B) 4x

- SL hip thrust 15 ea

- TRX row 15

C) 3x

- sled push - down & back

- goblet squats 12 (modification- box squats)

D) 3x

- standing ball slams

- curtsy lunge 20t (modification- TRX curtsy lunge)

- hip flexor box sit ups 10 ea

A) 2x

- 300 m row

- arm circles 30 ea way

- bodyweight squats 20

B) 3x

- bent over row 12

- ski 200m

- wall sit 30s

C) 4x

- bike 10 calories

- hollow body hold 30-60s

- Single leg single arm Overhead press 8 ea arm

D) 1x TABATA: 20 seconds of work, 10 seconds of rest

- plank

- rower