Strength Accessory - 3 sets of: Push-ups x 8-12 (Pro: Deficit push-ups) (2-3 RIR) DB hammer curl x 8-12 (2-3 RIR) Hollow band pull-down x...

Strength Accessory - 3 sets of: Back extensions x 10-15 Mini-band clam-shells x 15-20 p/s SL Bent-knee calf-raise x 6-12 p/s KB suitcase...

Aerobic Circuit - 4x7 mins at RPE 6-7: 1. Jog x 2nd tree / Doctors office + Hanging/lying alternating knee-tucks x 7-10 p/s (3 RIR) 2....