4 sets
Set 1 20 light reps with 2 second slow count on descend each rep, immediately followed with 20 floor chest fly
Set 2 15 heavier reps with 2 second slow count on descend each rep, immediately followed with 20 floor chest fly
Set 3 12 reps with 3 second slow count on way up and 3 second sl...

3 sets of 25 lat press downs with 1 second hold at the bottom, immediately followed by maximum amount of reps of neutral grip push-ups.
Note: You can use a broomstick and medium tension band to complete the lat press downs. Perform maximum amount of neutral grip push ups, this means reps until y...

4 sets
Set 1 12 Banded Seated row with 1 second hold at pull, immediately followed by 24 seesaw rows
Set 2 12 Banded Seated row with 1 second hold at pull, immediately followed by 20 seesaw rows – increase weight
Set 3 12 Banded Seated row with 1 second hold at pull, immediately followed by 20 se...

4 rounds of
12 alternating dumbbell front lunges *bodyweight if you are too sore (recommended weight 10-15pounds)
15 butterfly sit –ups
12 devil presses (recommended weight 10-15 pounds)
40 jump rope singles or double unders
Note: Move from one movement to the next with little rest or no rest in ...