Warm up 2 Rounds No rest

20 Reps - Ball Crunches 

20 Reps - Leg Lifts 

20 Reps - Bicycle Crunches 

30 Sec - Plank

3 Rounds 

12 Reps - Lower back extensions 

12 Reps - Burpee

Treadmill HIIT 2 Rounds

1 Min - Treadmill Run 

20 Reps - Kettlebell Swing

3 Rounds 

10 Reps EA - Plank Alternating DB Row 

10 Reps - Burpee DB Press

20 Reps - Ice Skaters

3 Rounds 

15 Reps - Close Grip Cable Row 

15 Reps - DB Pull Over

(use the cable row bench to perform pull overs)

10 Reps - Bent over DB Row

(hold contracted 2 sec bring shoulder blades together, use light enough weight)

3 Rounds 

15 Reps - Kneeling Cable Lat Pulls 

10 Reps - Bent over wide grip Lat Pulls

10 Reps ES - Low to High DB Twist 

(ES- each side - really reach and twist at the top) 

20 Min Low intensity Cardio

Your Choice. Keep heart rate up and you should be sweating.