| Warm up |
| – Guadalupe run – Body rock with step through x 1 minute – 20/10 x 9 alternating sets: 1. DB Push press2. DB Squats3. DB Push ups |
| Strength |
| – DB bulgarian split squat x 8/8- DB/KB RDL x 10- SL HOP R></L>< – DB Bench Press x 6-10 (choose weight accordingly) – Pull ups x 8- Single Arm DB Press x 6/6 |
| Work |
| 20-15-10-5 – Calorie row – Push ups – V-ups or ab rollouts 5-10-15-20 – Sprawl to stand – Wtd. Box step ups – Slamball slams |
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