Home Warmup (15 min)

• Plyos
• shadowbox
• lacrosse ball foot therapy

Gym (10:15 PM to 11:15 PM)

• H.I.I.T cardio circuit (10 min total, 30 sec intervals cycle and treadmill)
• dumbell presses (increased loading/heavy)
• Roman chair circuit
• single leg seated press (increased loading/heavy)
• double leg seated press (increased loading/heavy)
• TRX circuit (total body, compound)
• static stretching and bar stretching circuits between TRX sets
• H.I.I.T cardio circuit (5 min total, 30 sec intervals, on treadmill)