Prep
3 Sets
Reverse Table top Lift x 10 reps
Side Plank Clam Shell x 10 reps per side
Shoulder CAR’s x 3 per side per direction
Scorpion Stretch Hold x 30 sec per side
Squat Twist and Reach x 10 reps

At Home
A.
4 Sets
Chair dips x Max reps 30 sec
+
Side plank twist and reach x 10 per side
Rest 90 sec

B.
4 Sets
Bulgarian Split squat x 10-5 per leg
Rest 90 sec

C.
Double tabata (8 min) Side plank
*alternate sides each set

At the Gym
A.
4 Sets
Barbell Standing Shoulder Press x 5-7 reps
*choose a weight that makes the last 2 reps of each set hard. Weight is taken from the rack
+
Side lying Flexion x 10 reps per arm
On the 3 min Marks

B.
4 Sets
Barbell Front Rack Step back Lunge x 10 reps (5 per leg)
Perform all lunges on one leg before moving to the other leg. Build in weight.
*lift from rack*
On the 2:30 min

C.
Double tabata (8 min) weighted Side plank
*alternate sides each set