Warm-up
Treadmill walking – 5 min
resistance band shoulder routine – 12 reps each
Upper – 2 sets
Assisted pull-ups – 10 reps
Barbell clean and press – 12 reps
Barbell squat and raise overhead – 12 reps
Abs – 2 sets
Plank side ins and outs – 20 reps
Plank jacks with in and out – 10 reps
Side plank up down elbow to knee drive – 10 reps each
Elbow plank dips – 20 reps
Abs – 2 sets
Russian Twists w/ 8kg KB – 20 reps
Sit-ups with KB raise overhead – 10 reps
Crunches with KB raise front, knees to chest – 10 reps
Stretching