1a. DB bicep curls 3x10 1b. Close grip DB bench press 3x10 2a. DB push press 3x10 2b. Bicep curls 3. 4 rounds of: 20 ball slams 20 calorie row

1a. Alternating lunges 3x20 1b. DB stiff legged deadlifts 3x10 2a. Box squats 3x10 2b. KB swings 3x20 3. 3km run 4. 100 sit-ups

1a. Bench press 3x10 1b. Bicep curls 3x10 2a. Push press 3x10 2b. TRX rows 3x10 3a. DB push press 3x10 3b. Rear delt raises 3x10 4. 2km row

1. Pause back squat 3x5 2. Back squat 3x10 3. 15 minute AMRAP: 20 lunges 20 KB swings 20 squats