1. Bent-over kettlebell row (left side first, keep palms up) 10 pounds 12 each side
2. DB upright row (holding two 5 pound DBs – stand upright and pull DBs straight up toward ceiling) 8 sets 12 reps
3. Push-ups. (1 set standard – 2 sets modified on knees – shift weight forward to keep weight over hands) 3 sets AMRAP
4. DB overhead tricep extension (hold DB s up to shoulder and extend only elbow to push up toward ceiling) 5-8 pounds 3 sets 12 reps
5. DB bicep curl while holding DBs together (DBs stay touching) 5-8 pounds 3 sets 12 reps

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High knees (25 seconds)

+

Plank (As long as possible)

Side to side medicine ball slams (20 slams)

+

core (ab) rotations with resistance band (can use leg of table to wrap band around)