Warm up of your choice (rower, SkiErg, cross trainer): 5 minutes

• Superset: 4 sets of 8-10 reps goblet squat and RDL
• Superset: 4 sets of 8-10 reps bent over row and dumbbell bench press
• Superset: 4 sets of 8-10 reps dumbbell reverse fly and lateral raise
• 12, 10, 8, 6, 4, 2 Shoulder press (increase weight as the reps go down)
• 3 sets of 10 hammer curl with dumbbells
• 3 sets of 10 tricep extensions over head
• 3 rounds of 45 seconds front hold march with plate
• 3 times 1 length walking lunges in the Yard
• 3 times 2-length sled push

*If you need help, please speak to one of our fitness instructors.