Warm up (3sets/12)
- KB Swings 10kg
- KB Squat 10kg
- KB Halo 10kg
- Forearm Twists 10lbs
- (3×50) Jump Rope
Circuit 1 (3sets/1min)
- BB Preacher Curl 35lbs
- BB Bent Over Row 36lbs
- BW Squat Knee Raises
Circuit 2 (3sets/1min)
- DB Incline Curl 12.5bs
- DB Alt Front Raise 12.5lbs
- DB Lat Raise Lunge 12.5lbs
Circuit 3 (3sets/1min)
- CAB Face Pull (high/low) 70lbs
- CAB Crucifix Curls 30lbs
- CAB Lat Half Kneel Pull-Down 50lbs
Core Circuit (3sets/1min)
- (3/20-side) Penguin Abs
- (3/15-side) Crunches
- (2/20-side) Mountain Climbers
Cool down / Cardio
- 20min Steady Inc Walk
Walk With Iris
- 1mi