week 3
Day 1:
Warmup:
beast hold – 30 sec
high knees – 30 sec
Repeat 3x

Day 1:
Circuit
single leg box squat– 10x each side
Alternating dumbbell chest press – 10x each side
windmills – 10x each side (dumbbell in extended hand)
windshield wipers– 12x each side
repeat 4x
Day 2:
Warmup:
forward bear crawl – 7 steps each side
side leg raises  – 10x each side
Repeat 3x
Day 2:
Circuit:
dumbbell forward lunge – 10x each side
shoulder flies– 12x
lying tricep extension – 12x
v-up foot taps – 10x each side
repeat 4x
Day 3:
Warmup:
side crunch squat – 10x each side
plank arm raises – 10x each side
Repeat 3x
Day 3:
Circuit:
jump squats– 10x
dumbbell renegade row – 10x each side
dumbbell hammer curl – 12x
flutter kicks w/weighted reach – 30 sec
repeat 4x
Week 2
Week 4
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