Mobility/Stability - 5mins
30 sec - back extensions
30 sec - arm circles
15 - jumping jacks
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- 45sec rest - option to use water bottles for weights if you don’t have dumbbells)
B1 Dumbbell bicep curl
B2 Upright row
B3 Zottman curls

Superset - 3 sets - 30 sec rest
C1 Hammer curls (10 reps)
C2 Single arm row (20 total)

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