Warm up
3 rounds
3 rounds
:25 db pull over from floor
:25 inch worms
3 rounds
:25 chest flys from bench
:25 lat pulldowns (light to very light)
250 row
Workout
4 rounds
:30 db nuetral grip bench press (pause at the top)
:15 rest
:15 rest
1:00 tricycles
4 rounds
:30 db incline bench press (slow on the way down, fast on the way up)
:15 rest
:30 lat pulldowns (slow on the way up, fast on the way down)
:15 rest
1:00 bicycles
4 rounds
:30 bosu ball push up
:15 rest
:30 bosu ball db pull over (moderate to heavy weight)
:15 rest
1:00 alternating side plank
4 rounds
:30 bosu ball db chest fly
:15 rest
:15 rest
1:00 leg lifts
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