Warmup
- (3×12) KB Swings 10kg
- (3×12) KB Squat 10kg
- (3×12) KB Halo 10kg
- (3×12) Forearm Twists 10lbs
Weight Training (between sets: BW workouts)
- (3×12/side) DB Preacher Curl 25lbs
- (3×12/side) DB Rev Grip Curl 15lbs
- (3×12) MA Leg Press 180lbs
- (3×12) MA Deltoid Raise 40lbs
- (3×12) MA Leg Ext 85lbs
- (3×12) BB Shrugs 115lbs
- (3×12) DB Incline Curl 15lbs
- (3×8) DB Lat Raise 10lbs
- (3×12) CAB Lat Pull Down 70lbs
- (3×12) BB Bent Over Row 15lbs
- (3×12) MA Rev Deltoid Fly 40lbs
- (3×12)CAB Seated Row 70lbs
- (3×12) FM CAB Deltoid Raise
Cool down
- 15min walk