CHEST & TRICEPS

1a. Burbee To Overhead Plate Raise 3x10
1b. Tricep Rubber Band Pushdown 3x15

2a. Plank To Push-Up 3x12
2b. Air Squat 3x20
2.c Rubber Band Kick Back 3x10/10

3a. Decline Push-Ups 3x12
3b. V-Ups 3x15

4a. DB’s Narrow Floor Press 3x10
4b. Burpee 3x10
4c. Box dip 3x12

Choose weight/Rubber Band that can be done with quality
YGIG / Rest same time you spent on set
a/b/c = superset (Athlete1 do all before Athlete2)