Focus
Legs & Shoulders

Treadmill/Bike 
​5 mins

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

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

Set 2
10 Light Jax
10 Light squat
10 Jax
10 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