Simpy

Deadlifts 10 x 3

Split squats 10 x 3

(Attention to stance - weight in front heel and don’t let front knee drive over toes)

RDL (straight leg deadlift) 10 x 3

Bench Press 10 x 3

Dumbbell/Cable Row 10 x 3

Wide-grip Pulldown/Pull-up 10 x 3

Dumbbell Neutral Shoulder Press 10 x 3

Bicep Curls + Tricep Dips 10 x 3

Deadlifts 10 x 3

Lunges 10 x 3

Neutral-grip Pulldown/Pull-up 10 x 3

Pec Flyes + Dumbbell Chest Press 10 x 3

Bent Over Row 10 x 3

Lateral Raises + Front Raises 10 x 3

Shoulder Press 10 x 3

Plank + Hollow Hold 30 sec x 3

ALTERNATIVE ACCESSORY WORK:

Single leg RDLs

Glute bridges

Dumbbell pullovers/Straight arm pulldowns

Reverse flyes

Hammer curls

Tricep extensions

Sit ups

Leg raises

10 minute AMRAP:

Set 10 min timer and repeat the circuit for

As Many Rounds As Possible:

10 calorie bike/row

10 box jumps/burpees (pick one)

3 Rounds as fast as possible:

400m row

30 KB swings

10 burpees

x 3

12 Minute Ladder:

3-6-9-12-etc reps of:

Calorie bike/row/ski

DB snatch

DB step ups (single DB side loaded to work core)