General Warm up

5-20 min cardiovascular work @ moderate pace

Then:

20 Strict dumbell press

20 Reverse fly

20 dumbbell bench press neutral grip

20 dumbbell bent over row

3 Rounds

Complete in 15 min

Make sure to use light enough weight to get through this quickly

Then:

Set timer

30/30

Single arm bench press

30 seconds work on the right arm

30 seconds work on the left arm

8 rounds

Then:

Rest 2 min

Then:

Pull Ups (use band)

30 seconds work

30 seconds rest

8 rounds

Then:

Rest 2 min

Then:

Back to the bench and go up 5 lbs.

30 seconds work on the right

30 seconds work on the left

8 rounds

Then:

Rest 2 min

Then:

Back to Pull Ups

30 seconds work

30 seconds rest

8 rounds

Then:

10 min

30/30

Every 30 seconds complete 10 reps

(the faster the reps, the longer the rest)

Rest after 10 reps are complete.  Ideally you want to compete the reps in 15 seconds so you have around 15 seconds of rest.  If you can not complete 10 reps in 15 seconds, drop the reps to 8 or 6.

Then:

5 min max reps V-Sit Kick Out

https://www.youtube.com/watch?v=qHxL8y6xaRE