Warm-Up

2 Sets
Yoga Push Up x 12
Scapular Ring Row x 12
Side Plank Rotations x 8-10/side

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2 Sets

Row / Bike 1min @ 85% Speed
12-15 Toes to Bar / Knees to Elbow (unbroken reps)
15-18 Tuck Ups

-rest walk 90sec between sets

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2 Sets

20 Push Ups / Banded / Box
10 Dumbbell Cross body Curl/arm
20 Double DB Upright Rows

-rest as needed between movements and sets

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3 sets

A1) Tall Kneeling DB Press: 8-10/arm; rest 60sec
A2) Ring / Box Dips: 10-14 reps; rest 60sec
A3) Dumbbell Bicep Curl: 10-12 reps; rest 60sec

• Slow Down - Fast Up