Work at Home or in the GYM - Use a Sandbag, Barbell or 1-2 KB or DB's.
Warm Up 2 Rounds 200m Run 10 Big arm circles forwards 1/1min Pigeon Stretch 5 Bent over row sandbag row 5 Push-up
Workout 2 Rounds 100 Sandbag Bent over rows 100 Sandbag Floor press 100 Sandbag Suitcase deadlift (50 per side)
Accessory 2 Rounds: Supine Pillar Bridge x 1 min each leg Plank x 1 min Right side Plank x30 secs Left side Plank x30 secs 2 min rest in between rounds