STRENGTH
Bench Press or DB Bench 4 x 8
Single Arm Upright Row 4 x 6
DB or KB
2 count pause at top
CONDITIONING
21-15-9
Calorie Row
Sit Ups
DB Push Press (40/25)
Hanging Knee Twists (R/L) = 2
CORE/MOBILITY
1 Min Lying Side Twist
1 Min Upward Dog