Find your start weight by doing 5 reps with 5kg. Adjust it until you struggle on the final 2. Do the moves in sets of 3 (taking a minute rest in between each) before moving on to the next

Goof luck & have fun!

          1. Single arm dumbbell row

Targets: Back, shoulders, biceps

Do 12 reps per arm for three sets

2. Power Clean

Targets: Shoulders, calves, glutes, hamstrings, core

Do 12 reps for three sets

3. Power pull-up 

Targets: Biceps, shoulders, back

Do 1 rep to start and up to 5

4. Dead Lift

Targets: Back, glutes, hamstrings, quads, core

Do 12 reps for three sets

5. Bulgarian split squats

Targets: quads, glutes, calves

Do 12 per leg for 3 sets

6. Barbell Rollouts

Targets: Core, shoulders

Do 12 reps for 3 sets