Focus
Back & Biceps

Treadmill/Bike 
​5 mins

​Active Stretch 
​Body-Weight Exercises 
​5 second rest

Set 1
8 Arm rolls
8 Scissors
8 Twists
8 Shoulder Press

Set 2
20 Light Jax
20 Light squat
20 Jax
20 Squats

Set 3
10 Caterpillars
10 Leg kicks
10 Caterpillars push ups
10 Side Lunges

Weights
Dumbbells and Bands
30 sec rest

DB Deadlifts
# x 12
# x 12
# x 12

DB Row
# x 12
# x 12
# x 12

Mid-Bench Rows
# x 12
# x 12
# x 12

Alt DB Curls
# x 12
# x 12
# x 12

Alt Hammer Curls
# x 12
# x 12
# x 12