Warm Up:

• Hold a deep squat for 15 seconds
• High knees for 60 seconds x3

Workout

Bent-Over Row
4 sets of 12 reps

Lunge with Bicep Curl
3 sets of 6 reps (each side)

Dumbbell Depth-Assisted Close-Grip Push-ups
2 sets of 10 reps

Dumbbell Front Raise
2 sets of 10 reps

Dumbbell Woodchops
3 sets of 10 reps