CHEST AND BACK

STATION 1 (4 SETS)

• Barbell Bench Press 12r
• Push-Ups :30 sec
• Up Downs 10r

STATION 2 (4 SETS)

• Barbell Back Rows 12r
• Ring/Bar Rows :30 sec
• Burpees 10r

STATION 3 (4 SETS)

• Push-Up w/ Row 16r
• Single Arm Dumbbell Back Row 12r each
• Side Plyo Lunges :30 sec

STATION 4 (5 SETS)

• Incline Dumbbell Chest Flyes 12r
• Super Slammers 20r

CARDIO (3 ROUNDS)

• 20 Burpees
• 200m Run