General Warm Up

10 Min Cardiovascular activity of choice.

Row, Ski, Bike, Run, Stairs all done at moderate pace

Then:

2×5 Pvc Pipe Shoulder Dislocates

Then:

25 Strict Press (DB or Barbell depending on strength)

25 Dumbbell Bench Press

25 Tricep ext. on cable with rope attachment (skull crusher if no cable machine)

60 sec Plank

4 rounds

complete in 15 min.  Use weight light enough to get all reps down consecutively.

Then:

10 Dumbbell Strict Press

10 Push Up

9 Dumbbell Strict Press

9 Push Up

All the way to 1.

Then:

10 Renegade Row 2 x 15-35 lb dumbbells

20 Weighted curl ups

I set this up as a station.  I use one of the two weights from the renegade rows for the weighted sit ups.

5 Rounds.  Rest as little as possible

Then:

Cool Down 10 Min cardio of choice @ moderate pace