your results...

Warmup: 2 rounds: Quad stretch x 1 minute/side RFESS x 5/ leg Deadbugs x 3/side Goblet squats x 10 Pigeons x 5/side Strength Circuit: With a set of dumbbells: 15 minutes: 5 front squats 5 reverse lunges on one leg, 5 on the other 10 seconds front plank, 10 seconds

Warmup: 2 rounds: 20 calories row with 5 straight leg pulls each row – focus on posture & squeezing of scaps 10 band face pulls 30 second lat stretch on floor in kneeling position 30 minute at moderate intensity: 10 reps or calories of each: Box Step-Up’s (5/leg) Ski Erg