Warm up 3 Rounds 

10 Reps - Shoulder Press Contractions (squeeze traps)

3 Reps - 10 Shuffles to 2 BB Thrusters

10 Reps - V-Ups 

3 Rounds 

15 Reps - Straight Arm Pull Down

15 Reps - One Arm Kneeling Lat Pull

(bring elbows to hip)

25 Reps - Jumping Jacks 

Treadmill HIIT

2 Rounds 

2 min - Treadmill Run 

10 Reps EA - Alternating Plank Row

3 Rounds 

12 Reps - Cable Rear Delt Fly

12 Reps - High Cable Fly 

8 Reps ES - Push Up to Side Crunch 

3 Rounds 

10 Reps EA - Standing Single Arm Cable Row

(hold at bottom 3 sec) 

15 Reps - Bent over DB Row

(bring dumbbells to cable) 

10 Reps - Jump Squat Weighted push

3 Rounds 

10 Reps - Decline DB Press

(3 Sec down  3 Sec up) 

10 Reps - 3 Stage Bentover Fly 

(you can use the decline bench to sit on if needed) 

10 Reps - Plank Jacks

Cardio 20 min LISS 

Keep that heart rate moderate to high!!