14:00 Gym

Warmup up
Inverted Hamstring - In Place 01 05 reps each
Knee Hug 01 05 reps each
Lateral Slide Squat 01 05 reps each
Forward Lunge Elbow to Instep 01 05 reps each

Circuit 1

Alternating Dumbbell Bench Press 3x8x45
Romanian Deadlift - Dumbbell 3x8x40
Pull Up - Neutral Grip 3x8
Squat - Front to Press Dumbbell 3x8x30

Circuit 2

Cable Lift - Standing 2x8x35
Split Dumbbell Curl to Press 2x5x30
Pillar Bridge Lateral - Dynamic 2x10
Lateral Squat 2x10
Row - 1 Arm / 1 Leg Ipsilateral Dumbbell 2x8x40
Physioball Plate Crunch (Behind Head) 2 x15

Stretch