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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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