chest/back

Warm up

3 sets
10 pushups
12 trx row
15 situps

Superset #1 - 4 sets
A1., Bench Press - 15,12,10,8
A2., Lat pull down machine - 15,12,10,8

Superset #2 - 3 sets
B1., Incline Dumbbell Bench Press - 15,12,10
B2. , Seated Row - 15,12,10

Superset #3 - 3 Sets
C1., Chest fly machine - 12
C2., Rope Pull Down - 15

Finisher
10-9-8-7-6-5-4-3-2-1
PUSHUPS
TRX ROW

legs/abs
Warm up

3 sets
10 Air Squat
10 Lunges
20 Deadbug

Superset #1 - 4 sets
A1., Back Squat - 15,12,10,8
A2., Knees to Elbow - 10

Superset #2 - 3 sets
B1., Walking Lunges - 20
B2., Kettlebell Swings - 20

Superset #3 - 3 sets
C1., Leg extension machine - 12
C2., Hamstring curl machine - 12

FINISHER
50-40-30-20-10
Air Squats
100-80-60-40-20
Jump Ropes

shoulders/arms
Warm up

3 sets
10 front raise
10 lateral raise
10 press overhead

Superset 1 - 4 sets
A1., Shoulder Press - 15,12,10,8
A2., Face Pulls - 15

Supereset 2 - 3 sets
B1., Arnold Press - 15,12,10
B2., Lateral Raises - 10

Superst 3 - 4 sets
C1., Biceps curl w barbell - 12
C2., Triceps extension w rope - 12

FINISHER
5 rounds for time
10 Biceps curls to press overhead
20 bench dips
:30s plank

chest/back
Warm up

3 sets
12 pushups
12 trx W
24 situps

Superset #1 - 2 sets - 10-8-6-4-2
Dumbbell Bench Press
Pullup/chinup
Rest 1:1 between sets

Superset #2 - 3 sets
A1., Incline Bench Press - 12
A2., SIngle Arm Row - 12/12

Superset #3 - 3 sets
B1., Dips - Max reps
B2., Chest support row - 12

FINISHER
AMRAP 12
10 renegade row
12 pushups
24 band pull apart

legs/abs
Warm up

3 sets
10 back extension
20 glute bridge
30 toe touches

Superset #1 - 4 sets
A1., Deadlift - 15,12,10,8
A1., Deadbug w weight - 20

Superest #2 - 3 sets
B1., Box step ups - 20
B2., Kettlebell Sumo Deadlift - 20

Superset #3 - 3 sets
C1., Single Leg RDL - 10/10
C2., Calf lift - 20

FINISHER
10 Sets
10 Dumbbell Thruster
15 Situps