3 rounds/30 sec.

DB Squat to press 10lb DB lateral raises 58lb Physio ball glute bridges Db lateral lunges 10lb (alternating legs) DB squat to upright rows 10lb body weight squat jumps crunches reverse crunches med ball russian twists

October 8

October 15

October 22

October 10 Lat pull downs 3x10 DB reverse flies 3x10 db renegade rows 3x8 each arm superset Db flat bench 3x10 Db curls 3x10 superset Db incline press 3x10 rope tricep pulldowns 3x10 superset back extensions 3x12 db good mornings 3x12

October 17

October 24

ABs 20 toe touches 20 reverse crunches 15 crossovers each side 20 side crunches 20 elbows to knees 20 straight leg reverse crunches