Warm up
3 rounds
10 bird dogs
10 bent over db flys (very light weight)
3 rounds
10 windmills
10 db chest flys (light)
3 rounds
3 inch worms
12 supermans
3 rounds
12 DB bench press
12 butterfly sit ups
Workout
5 rounds
:25 db bench press
:25 db tricep extension
:50 rest
5 rounds
:25 lat pulldown
:25 db bicep curls
:50 rest
4 rounds
:25 ghd sit ups
:25 plank
:50 rest
4 rounds
:25 bosu ball db bench press with neutral grip
:25 bosu ball sit ups
:25 rest
4 rounds
:25 seated row
:25 bosu ball superman
:25 rest
3 rounds
:25 close arm push ups (max reps)
:25 inverted rows max reps
:50 rest