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

Main - 12 reps - 3 sets - 1 min rest
A1 Pushups (using bench to incline, modified on knees, regular, weighted)

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
X - Bicycle Crunches