4 sets
15 reps light weight immediately followed by 20 banded chest fly each arm with 1 second hold at pull each rep– light band
12 medium weight reps immediately followed by 20 banded chest fly each arm with 1 second hold at pull each rep– light band
10 heavier weight reps immediately followed...

4 Giant sets of
12 single arm chest press with 3 second slow count on descend each rep immediately into 30 lat pull downs (with 2 second slow count on way up each rep) immediately into 12 heavy dumbbell single arm bent over row each arm.

Note: You will move from one movement immediately to the n...

3 sets of 20 dumbbell pull overs at a medium or moderate weight

Note: Rest 75 seconds between sets

4 rounds of 1 minute Stations
Perform 1 minute of continuous movement for each of these movements below:
1 minute of box jumps
1 minute of ground to overhead
1 minute of jump rope singles or double unders
1 minute of Dumbbell Burpee – suggested weight moderate or medium
Rest 1 minute

Note: You...