lift - chest & arms
3x20 narrow dumbbell presses
3x12x16 dumbbell flies x rotating dumbbell press
3x16x10 straight arm flies wrists forward x dumbbell presses
3x10 front to lateral raises
3x10x20 around the world x dumbbell kickbacks 10 singles, 10 pulses
3x20x12 skullcrushers x single dumbbell presses forward from chest
core hiit - 40 seconds on 20 seconds off - 2x through:
frog jumps x knee drives forward to side x plank jacks x cross climbers as
reverse crunches x alternating feet pressouts to together pressout x knee pullins x knees to side crunches x single leg swings x leg to opp arm