Upper body

Warm up:

25 Seated Cable Row

25 Bench Press @ 2 x 20lb dumbbell

25 Dumbbell Kick Backs @ 2×5 lb dumbbell

60 seconds weighted Plank

4 rounds

Complete in 15 min

Then:

5 Strict Press

10 Push Press

60 seconds rest

10 Sets

Then:

10-1 Ladder

Pull-up

Push-up

*do these assisted if possible. That means use a band for pull-ups and incline for push-ups

Then:

100 reps Decline bench sit ups holding barbell or dumbbell across chest.