Warm up
3 rounds
10 bird dogs
10 Supermans
3 rounds
2 inch worms
12 sea turtles
3 rounds
10 db flys
10 db bent over rows
Workout
5 rounds
12 bench press
12 lat pull downs
:60 rest
5 rounds
12 incline db bench press
12 seated rows
:60 rest
4 rounds
:30 Plank
:10 rest
:30 Super man with weights (2-5 lbs)
:10 rest
4 rounds
:30 tricep push down
:30 db bicep curl
4 rounds
:10 Hold Glute Bridge
:10 Hold Glute Bridge