Chest/Back

Warm up - 3 sets
5 Diamond Pushups
5 Regular Pushups
5 Wide Pushups
5 Close TRX Row
5 Wide TRX Row
5 „W” TRX Row

Superset #1
A1 Bench Press - 10,8,6,4 (Work up heavy 4 reps)
A2 Pullups w weights - 10,8,6,4 (Use weight if you can)

Superset2- 4 Sets
B1 Alternate Incline Press w Dumbbells - 20
B2 Alternate Bent Over Row w Dumbbells - 20

Triset - 3 Sets
C1 Chest Fly 12
C2 Face Pulls 12
C3 Incline Row 12

FINISHER
3000m Row for time
Every 3 minutes -10 clapping pushups