Warm-up: 5 – 10 minutes, type of choice (example; rowing, bike or run + jumping jacks, burpees, knee push-ups).

Workout Instructions:
– See exercise videos below.
– Complete 1A) & 1B) and 2A) @ 2B) and 3A) & 3B) for 3 sets each
– Complete 10 reps (each or each side)
– Complete reps with steady tempo (approx. 2 seconds up & 2 seconds down)
– Take 30sec rest between exercises.

1A) DB Step Ups

* use DB’s 

1B) Single Arm DB Clean Press

*use one DB only. So only a single arm is doing the work. 

2A) Pull Ups / Assisted Pull Ups

2B) DB Deadlift

3A) Knee Pull to Extension

3B) Rotational Plank