Warmup
- (3x1min) Jump Rope
- (3×12) KB Swings 14kg
- (3×12) KB Squat 14kg
- (3×12) KB Halo 14kg
- (3×12) Forearm Twists 7.5lbs
Weight Training (End with PL Side crunch and Knee Drives)
- (3×12) BB Preacher Curl 40lbs
- (3×12) BB Rev Grip Curl 40lbs
- (3×12) MA Leg Curl 60lbs
- (3×12) MA Angled Leg Press 190lbs
- (3×12) BB Up Row 45lbs
- (3×12) PL Shrugs 25lbs
- (3×12) DB Incline Curl 15lbs
- (3×8) DB Lat Raise 15lbs
- (3×12) DB Bent Over Row 15lbs
- (3×12) CAB Lat Pull Down 70lbs
- (3×12) MA Rev Deltoid Fly 40lbs
- (3×12)CAB Seated Row 60lbs
- (3×12) MA Lat Pull Down 85lbs
- (3x45sec) Jump Rope
- (3) Pyramid Suitcase Walks
Cool-down
- 15min Stretch
Walk with Iris
- 1mi