Lower Body Strength: 3x

• Deadlift

• Reverse lunge

• Hip raise

Upper Strength: 3x

• Plank row

• Kneeling shoulder press

• Bicep curls

• Tricep extension

  Cardio: 3x

• Grapevine mountain climbers

• Kneel to stand

• Squat jumps

• Swimmers

• V-ups