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Exercises

Set 1: 2 rounds
Plank Bird Dog
Plank Bird Dog
40 seconds
Barbell Stiff Legged Deadlift
Weights: Moderate
Barbell Stiff Legged Deadlift
40 seconds
Alternating Bent Over Rows
Weights: Light
Alternating Bent Over Rows
40 seconds
Rest
Rest
1 minute

Set 2: 2 rounds
Dumbbell Woodchops
Weights: Light
Dumbbell Woodchops
40 seconds
Push Presses
Weights: Moderate
Push Presses
40 seconds
Dumbbell Side Lunge and Touch
Weights: Moderate
Dumbbell Side Lunge and Touch
40 seconds
Rest
Rest
1 minute

Set 3: 2 rounds
Dumbbell Lunges
Weights: Moderate
Dumbbell Lunges
40 seconds
Horizontal Goblet Squats
Weights: Moderate
Horizontal Goblet Squats
40 seconds
Dumbbell Deadlifts
Weights: Heavy
Dumbbell Deadlifts
40 seconds
Rest
Rest
1 minute


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