30 work/ 7 rest 4X
Dumbbells
Chest Press + Skull Crusher
Sit Up Press + Woodchop
Side Lunge to Single Leg Arm Press
Benches
Tricep Kickbacks (Alt rounds)
Mt Climbers
V-Hol3
KB
Squat Upright Rows
Russian Twist
Swings
Rings
Pushup + Superman
Wide + Narrow Rows
Ring Speed Skaters
Finisher –Pull-Ups with or without bands PR. Rest while waiting for bar.