CHEST AND BACK

WARM UP (2 SETS)

• Push Ups 12r
• Rear Delt Flyes 16r

CIRCUIT 1 (3 SETS)

• Barbell Bench Press 12r
• Push Ups 8r, 12r, or 16r
• Mountain Climbers 60r

CIRCUIT 2 (3 SETS)

• Barbell Back Rows 12r
• Ring Rows 8r, 12r or 16r
• Up Downs 10r

CIRCUIT 3 (4 SETS)

• Incline Dumbbell Bench Press 12r
• Push Ups w/ Row 16r

CIRCUIT 4 (4 SETS)

• Single Arm Dumbbell Back Rows 12r per arm
• 400m run

CARDIO (5 ROUNDS)

• Ball Slams :30 sec
• Burpees :30 sec
• Push Ups :30 sec