Warm-Up
- 5-10 min cardio of choice
- Band shoulder dislocates 2x10
- Band Pull a parts 2x10
- Band external rotations 2x10
WorkoutÂ
- Dumbbell chest press + Dumbbell bent over row 4 sets x 8-12 reps
- Kettlebell single arm shoulder press + Kettlebell gorilla row 4 sets x 8-12 reps
- Dumbbell lateral raises + Dumbbell rear delt flyes 3 sets of 12-15 repsÂ
- Cable tricep pushdowns + cable hammer curls 3 sets of 12-15 reps
- Mountain climbers + push ups 3 sets of 30 secondsÂ
Cool-DownÂ
- Foam roll
- Incline walkÂ
- SaunaÂ