Spring In Your Step

MAIN LIFT:

1. Wrist rotation dumbbell chest press
4 x 12-10-8-6

Rest 90 seconds

2A. Goblet step ups
3 x 6-8 RL

2B. Band assisted single leg lowering
2-3 x 5-10 RL

Rest 30-60 seconds

3A. Double pulse split squats
3 x 6-10 RL

3B. Seated band pause rows
3 x 10-12

Rest 30-60 seconds

4A. Kneeling banded deadlifts
2-3 x 10-15 each

4B. TRX chest press chest fly combo
2-3 x 5 -10 each

Rest 30-60 seconds

IF TIME FINISHER:

• Run up and down the stairs
• Plank step walk ups

30 seconds each move, back to back, 5-10 minutes.
Rest as needed.