A. Core - 12 min.
:30 on / :10 off x 5 rounds p/s*
DB Side plank hold or dip
*perform ALL 5 rounds on same side before switching

B. Pump sesh - 30 minutes
1:00 on (ME) / :30 off x4 rounds
1. KB/DB s/l RDL
2. KB/DB cossack squats
3. KB/DB STO
4. KB/DB Complex: Curl + OH press + OH extension
5. RKBS
*with the exception of the RKBS, only perform the movement to one side per round; if you feel this workout is easy, then you're either doing the movement wrong or using the wrong weight