Barbell Bench - 10 Sets of 5 reps at 60% of your 1 Rep Max.
Circuit – 40 Seconds On, by 20 Seconds Rest for 3-Rounds. (Rest 1-minute between rounds. Start at exercise 1 and move to subsequent exercises from there until exercise 6. Go through 3x).
1. Push Up Jacks (remain push up plank, while kicking legs out and back)
2. Pull-ups - 5
3. Rear Foot Elevated Single Leg Squat Right (Lunge Movement in Place. Hold weight in same hand as rear foot side.)
4. Rear Foot Elevated Single Leg Squat Left (Lunge Movement in Place)
5. Pike with Valslides
6. Kneeling Double Rope Slam
60/10 x 1-rounds. 60 Seconds On, by 10 Seconds Rest. Start at Exercise 1 and move to subsequent Exercises from there.
1. Banded Tricep Pushdown
2. Banded Rows
3. Banded Curls