A: Suitcase Deadlift

This move is performed with a dumbell/kettlebell held in either hand to the side of your body.

REPS: 4,6,8,6,4  REST: 90-180S

B1: Zercher Squat

A front squat move performed by holding a barbell in the book of your elbows

REPS: 12,10,8,10,12  REST: 60S

B2: DB Chest Flyes

Slight bend in the elbows, concentrate on really squeezing your chest to bring the DBs together.

REPS: 12,10,8,10,12  REST: 60S

B3: DB Piston Rows

Similar to a DB bent over row but with palms facing each other. Alternate arms , one goes up as the other comes down.

REPS: 20,15,12,15,20  REST: 90S

C1: Seated Shoulder Press

Keep core tight throughout and don’t arch your lower back.

REPS: 20,15,12,15,20  REST: 90S

C2: Lat Pulldown

With palms at either end of the bar, or kettlebell above your shoulders, keep elbows as tight as you can and brace your abs.

REPS: 20,15,12,15,20  REST: 60S