Warm up 3 Rounds 

10 Reps - Shoulder Press Contractions (squeeze traps)

10 Rep - Wall Ball Burpee

10 Reps - V-Ups 

3 Rounds 

15-12-10-20 Reps - Straight Arm Pull Down

8-8-8-8 Reps EA- One Arm Cable Pull

25 Reps - Jumping Jacks 

2 Rounds HIIT

20 reps - DB Burpee to DB Press (Cluster)

10 Reps EA - Alternating Plank Row

3 Rounds 

12-12-20 Reps - Standing Close Grip Low Cable Row 

12-12-20 Reps - Low Cable Fly 

8 Reps ES - Push Up to Side Crunch 

HIIT 2 Rounds  

20 Reps - Kettlbell Swing

10 Reps - Pushups 

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!!