Warm up
5 rounds
10 db flys (light/warm up weight)
4 shoulder pass throughs with pvc pipe
10s high plank
5 rounds
10 DB bench (light/moderate weight)
4 around the world shoulder passthrough (2 on each side)
10 knee push ups
Workout
5 rounds
5-10 reps weighted push ups (plate on back with partner spot)
:90 rest
5 rounds
12 incline barbell bench press
12 butterfly sit ups
5 rounds
15 DB bench
15 db side bends (each side)
:60 rest
5 rounds
8 db fly (moderate weight)
12 hex press
:90 rest
5 rounds
15 chest press machine