Warmup: Brief run, 16 arm circles, 2 full sun  salutations

Squats w barbell: 8 sec slow x 1, 8 single, 4 4x pulse routine 3x widen stance on each

Chest: On back 8 sec slow x 1, 8 single, 4 4x pulse routine with chest press and A press  3x, 8 single push-up, 8 travel pushup

Arms: 8 sec slow x 2 bicep and hammer, 8 single and 4x pulse bicep hammer, active rest x3; tricep overhead x 16, 4x pulse overhead, 16 kickback – routine x3

back: deadlift x4, deadlift 3x row x 4, clean press and 3 row x 8, 8 clean press – routine 3x

shoulders – front and lateral raise x8, 8 barbell up to chest, 8 overhead press, add legs 8 more – routine x 3

abs – plank 30 sec, 16 alternating leg bicycle crunch, 8 leg lift – routine x3

stretch – child pose stretch w/side to side to stretch IT band, calf, quad, hip flexor, hamstring stretch, inhale exhale