Walk Out-10 reps
Shoulder Rotations-15 Reps
4 Rounds of:
Dumbbell Press a side-15 Reps
Dumbbell Row a side-15 Reps
Rope Tricep extension-15 reps
4 Rounds of:
Wide Grip Machine Seated Row-15 reps
Incline Machine Chest Press-15 Reps
Plate Curls-15 reps
5 Rounds of:
10 Push ups with a dumbbell row
30 Calorie Row
Cool Down Stretches
