Warm up
:30 side to side lunge
:30 glute bridge from floor
:30 Frankenstein
:30 inchworm
:30 Spider-Man stretch
:30 Superman
:30 roll & reach
Workout
5 rounds
12 band pull apart
12 db chest flys
5 rounds
12 bicep curls
12 lat pull downs
5 rounds
15 tricep extensions
12 db incline bench press
15 leg lifts
5 rounds
12 single arm db bench press from floor (each side)
12 Superman
Conditioning
1000 m row
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