# Day 1 / Mixed

Dynamic Stretch · Dead Bug

## Workout

- 1 × 2min Dynamic Stretch
- 1 × 45s Dead Bug
- **Circuit 1 · 3 rounds**
  - 8-12 Bench Press - Dumbbell
  - 8-12 Row (Wide)
  - 8-12 Triceps Extension (Lying) - Dumbbell
- **Circuit 2 · 3 rounds**
  - 8-12 Overhead Press - Barbell
  - 8-12 Concentration Curl - Dumbbell
  - 8-12 Wrist extension
- 1 × 1min Lemon squeezer
- 1 × 1min Penguin