CHEST AND BACK

STATION 1 (3 SETS)

• Incline Barbell Bench Press 10r
• Dips 12r
• Up Downs 10r

STATION 2 (3 SETS)

• Barbell Back Rows 12r
• Ring/Bar Rows :30 sec
• Mountain Climbers :30 sec

STATION 3 (3 SETS)

• Single Arm Dumbbell Back Rows 10r each arm
• Dumbbell Romanian Deadlifts 16r
• Weighted Step-Ups :60 sec

STATION 4 (3 SETS)

• Dumbbell Bench Press 10r
• Push-Ups 16, 20 or 24r
• High Knees :30 sec

CARDIO (As many rounds possible in 10 minutes)

• 200m Run
• 15 Burpees