The Dirty Diamond

Which is similar to an ascending, then descending ladder. See attached photo

Left spine: # of reps of each exercise for that row

Right spine: cardio movement to do after each row/sets alternating between jog, skip and bounding with a cool down walk at the end.

COT: “It takes the same energy to worry as it does to be positive. Use your energy to thin positive, and positive things happen. Author unknown