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WARM-UP:
2 min run/elliptical
Air Squat 2 x 10
Push-up Plus 2 x 5 (Protract shoulder blades at the top)
Side Plank 2 x :30 ea.
UPPER BODY STRENGTH
1.) Seated DB Shldr OH Press 5 x 5
ss: Tricep Pull Down 5 x 10
2.) Lat Pull Down 4 x 6 (slow up on last rep)
ss: Push-Up w/ Single Leg Raise x 5 ea.
AUXILIARY:
Weighted Glute Bridge 2 x 6 (DB on hips, hold for :02 at the top)
RDL w/ Barbell 2 x 8
DB Lunge squat 2 x 10 ea (light weight slow down, quick up)
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