Body Pump!!!
3×8 DB strict Press (each arm)
*of DB or KB is to heavy do a push press)
3×15 Single arm DB Row (each arm)
4×12 Single arm Floor Press (bench press on ground)
1x400m run (80%)
1x400m run (85%)
1x400m run (90%)
1x400m run (95%)
*Rest as needed between sets
