Mobility/Stability - 5mins
30 sec - supermans
30 sec - plank taps
30 sec - bear crawl hold
1min - mobility flow (cat/cow, child’s pose)

Main - 3 sets - 1 min rest
A1 Dumbbell row - neutral grip - 12 reps (option to fill backpack with water bottles or use barbell)

Triset - 3 sets - 10 reps each - 45 sec rest - (option to use water bottles for weights if you don’t have dumbbells)
B1 Dumbbell bicep curl to shoulder press
B2 Tricep extensions
B3 Zottman curls

Core Finisher - AMRAP - 1:30 each
X2 - Bicycle Crunches