DB Seated Shoulder Press - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 00:18

DB Zottman Curl - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 00:56

Mountain Climbers - 3 sets - 1 min rest in between sets
12 reps
Demo @ 1:24

DB Sumo Squat with Pulse - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 1:51

Bird Dogs - 3 sets - 1 min rest in between sets
8 reps - 9 RPE
Demo @ 2:14

OPTIONAL: 5km recovery run - EASY PACE (RPE 2-3)