3 Rounds 

12 Reps - Cable Crunches

20 Reps - Tricep Pushdowns 

12 Reps - Rear Delt Rope Pulls 

(hold contracted or back for 2 sec) 

3 Rounds 

10 Reps - Seated Cable Front Raise 

10 Reps - Rope Hammer Curls 

10 Reps - Cable Upright Row (you can use rope) 

Treadmill HIIT 3 Rounds 

1:30 Min Run/Sprint 

15 Reps - Burpees

3 Rounds 

10-10 Reps - Half - Full Range Lateral Raise 

(you can use heavy weight for first part and lighted up for full range) 

10 Reps EA - DB HOLD, Single DB Bicep Curl

10 Reps EA - Standing Single Arm Shoulder Press 

3 Rounds 

12 Reps - Incline Bench Rear Delt 

12 Reps - DB Spider Curls 

As many as possible - Tricep Pushups

20 Min Liss

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