Arnold Press - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 00:14 in video

DB Bicep Curl - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 1:05 in video

RDL - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 1:38 in video

DB Sumo Squat - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 2:30 in video

Deadbug - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 3:11 in video

OPTIONAL: 7km Run or Walk - EASY PACE (RPE 2-3 or 50-60%)