Standing Barbell Press: 4x8 Arnold Press: 3x10 Seated Dumbbell Press: 3x12 Lateral Raises: 4x10 Reverse Pec Deck: 3x10...

5 rounds completed as fast as possible. Time yourself and aim to beat next time! Start round 1...

Flat Dumbbell Bench Press: 4 sets of 6-10 reps Incline Machine Press: 3 sets of 8-12 reps Dumbbell...

Warm Up: Banded Side Shuffles: 15 steps each direction  X Body Weight Squats: 3x15   Hip Thrusts: 3x8-12...

30 seconds jumping jacks 30 seconds mountain climbers 30 shoulder taps 20 jump squats 10 inchworms 20 Russian...

Bicep Curls:12/10/8/6 reps Hammer Curls: 4x8 Zottman Curls: 3x10 Tricep Extension: 15/12/10/8 Reverse Grip Tricep Pushdown: 4x15 Close...