Warm-up:
:30 Jump rope
10 Hand release push-ups
10/10 Toe touches
10 PVC pass throughs
x 2-3 Rounds

Body Work:
3 Sets
8 Dumbbell bench press (heavy)
Rest 60 secs

10 Inverted Ring Rows
Rest 2 mins
Rest as needed

4 Sets
15 KB or DB bridge floor press (heavy)
Rest 30 secs

15 Single arm dumbbell rows (slow and controlled)
Rest 2 mins
Rest as needed

4 Sets
Weighted Dips ( use a weight that doesn’t allow more than 10 reps)
Rest 30 secs
Rest 2 mins

Workout:
2 Rounds
100 Flutter kicks while holding a KB overhead (switch hands at 50 reps)
50 Straight leg sit ups while holding a KB overhead (switch hands at 25 reps)
50 Russian twist with KB

Recovery:
Low Back, Hips and Hamstrings