Warm up stretches
4 Rounds of 20 each exercise
20 Dumbbell Row and Deadlift
20 Dumbbell Lunge with Hammer Curls
20 Dumbbell Squats with an Overhead Press
20 Dumbbell Lunges with Tri extensions
10 Crawlers with a Pushup in between rounds
30 minutes of Yoga Stretches, focusing on Twists.