Unbroken rounds 15 second between each round 10 rounds (empty barbell) 10 bicep curls 10 strict press 10 tricep extensions over head 10 bent over rows **add a challenge by attempting to complete it in under 14:00 minutes

Tabata 20: on :15 off 8 rounds each *stay on one movement a full 8 rounds before switching 1. hollow hold with alternating knees to chest (slow slow slow movements ) https://youtube.com/shorts/0I5YWnGI89w?si=eYusamUQGd1amm16 2. Fast Russian twists (heels off ground , lean back and full the tension in core ) https://youtube.com/shorts/iFQV6q4xRXM?si=rflkOZ6_Xd0uOU4s 3. alternating plank positions- no rest this round hold each plank full 30 seconds (high plank, side plank left,right , elbow plank , repeat. )

30: seconds on : 15: seconds rest Alternating movements for 20 rounds Standing c2/peleton/stationary bike Banded zombie walks (see video below for movement) **zombie walks are slow BIG steps for powerful exterior hip contractions https://youtu.be/ouaoYwSnJhE

3 sets 30 seconds work @ each pace Slow db bicep curls x :30 Fast db curls ls x :30 Db gun hold x :30 No rest - 3 sets to finish

3 sets 1:00 wall sit Immediately into 15 goblet squats Immediately into :30 wall sit Immediately into 7 goblet squats Rest 1:30 between sets Elite 70/50 db Rx 50/35lb db Athlete 35/25 db