Warm Up:  Down and Backs:  High Knee; Butt kick; RDL; Lat Shuffle 
3 min cardio: Jump Rope; Step ups; Row; Burpee 

2 sets: Db Tomahawk curl, front delt raise (light) 

3-4 Rounds (focus on quality) 

• 12 Low Row 

• 10 Renegade Rows (5/5) 

•  6  Seated Arnold Press 

4 sets: 
15 Kb Swing
-rest 30 sec
15 DB Push Press/ Incline Bench 
-rest 30 sec
12/10 Cal 
-rest 30 sec

Cashout: 2 Rounds 
5 V up 
10 Tuck Up 
15 /15 Side Oblique hip dips