Warm up
1 round of todays workout movements

Workout
3 rounds for quality
10-15 weighted single leg RDL (R/L)
10-15 banded single leg hip bridge (R/L)
10-15 single leg calf raises (R/L)

3 rounds for quality
10-15 single arm upright row (R/L)
10-15 single arm db bench press (R/L)
Quality set of strict chin ups (Goal is 8-12 reps)

3 rounds for quality
10-15 windmills (R/L)
20 deadbugs
:45-60 side plank (R/L)

Goal is to do quality and body control&coordination work. Some important accessory movements do be done. Have Fun and Take it Easy!