Warm Up Circuit
- (3x1min) Jump Rope
- (3×15) KB Swings 18lbs
- (3×15) KB Squat 18lbs
- (3×15) KB Halo 18lbs
- (3×15) Forearm Twists 10lbs
Weight Training
- (5×6-8) BB Preacher Curl 70lbs
- (5×10-15) BB Bent Over Rows 90lbs
- (5×6-8) MA Lat Pull Down 186.6lbs
- (5×6-8) DB Alt Upright Rows 30lbs
- (5×6-8) DB Incline Curl 25lbs (Arm Slightly Out)
- (5×6-8) DB Lat Raises 15lbs
- (5×6-8) CAB Crucifix Curl 70lbs
- CAB Half Kneeling Lat Pull-down 100lbs
- (5×6-8) CAB Low Row 115lbs
- (5×12) PL Squat 35lbs
- (5×6-8) DB Top Half Rev Grip Curl 15lbs
- (5) KB Pyramid Walk 12kg – 24kg
Cool-down/Cardio
- Cool Down Circuit
- (4x45sec) Jump Rope
- (4x45sec) Knee Drives
Walk With Iris
- 1.25mi