Warm up
3 rounds of :30 each exercise (rotating)
Shoulder pass
Bird dog
Straight arm lay pull-down
Good morning
Workout
5 rounds of :30 each exercise (alternating)
Squats (155/115)(135/95)(115/75)
Calf raise (body weight)
5 rounds of :30 each exercise (alternating)
Ab Roller
Plank
5 rounds of :30 each exercise (alternating)
lateral band walk
DB stiff leg (with band still on
5 rounds of :30 each exercise (alternating)
Tricep push down
Bicep curl
5 rounds of :30 each exercise (alternating)
Deadlifts (155/115)(135/95)(115/75)
Rest
5 rounds of :30 each exercise (alternating)
Lat pulldowns (moderate weight)
Rest
5 rounds of :30 each exercise (alternating)
Straight arm latpulldown (moderate weight)
Rest
5 rounds of :30 each exercise (alternating)
Row (max distance)
8 seated db shoulder press (within :30)
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