DB Shoulder Press - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 00:30

DB Renegade Row - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 00:51

Mountain Climbers - 3 sets - 1 min rest in between sets
12 reps
Demo @ 1:15

DB Squat “Get Ups”- 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 1:25

Bird Dogs - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 1:50

OPTIONAL: 7km run - EASY PACE (RPE 2-3)