Yoga- 30 minutes
Running- 10 minutes
3 Rounds:
- 10 reverse lunges, each leg @ 10kg dumbbells
- 10 overhead tricep extension @ 10kg dumbbell
- 10 shoulder press @ 10kg dumbbells
- 10 squats
3 Rounds:
- 10 bicep curls @ 8kg dumbbells
- 10 tricep dips
- 20 standing side crunch @ 8kg dumbbells
- 10 squats
20-15-10-5 squats (bar + 10kg plates) alternating w/ 5-10-15-20 push-ups
4 Rounds:
- 5 pull-ups
- 10 shoulder press (bar)
5 Rounds:
- 20 deadlifts @ 12kg
- 10 squats
StairMaster- 10 minutes
5 x 10 knee raises