5 minutes Stair Master, medium speed, 400 steps
2 x 15 body weight squats, stretch in between
Superset: 3 x 15 alternating bicep curl
3 x 12 dumbbell shoulder press
3 x 12 barbell bent over row
Lunge, Squat, Lunge:
Start with left leg behind body in stationary lunge position, perform 10-12 reps. When reps are completed, step left leg forward immediately into regular squat position and perform 10-12 reps. Step right foot behind body into stationary lunge position, perform 10-12 reps. Rest for 30 seconds, repeat.
50 hanging abs, broken down as needed. I did reps 2 x 20, 1 x 10