Warm Up 5-10 minutes light stretching
Single leg Squat with an Upright row x 10 (left leg)
Single leg Squat with an Upright row x 10 (right leg)
Alternating Shoulder press x 10 per arm
V-ups x 10
Repeat x 3
Sumo Squats x 10
Alternating Tricep kickbacks x 10 per arm
Renegade rows x 10 per arm
Alternating step backs x 10 per leg
Repeat x 3
Single arm row left x 10
single arm row right x 10
Delt flies x 10
HEAVY RDL x 10
Repeat x 3