Warmup
3 min: Breathing
3 rounds:
5 per side 90/90 to kneel
8 inchworm
Core
3 rounds:
8 per side bird dog
Dumbbell Strict Press
3 rounds, 9 reps
Rest 60 seconds between rounds
Workout
3 rounds:
10 air squat
12 standing band row
8 per side lateral step up
Cooldown
2 rounds:
10 band pull aparts
10 band face pulls
Relax:
5 reps child’s pose to cat cow
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