Workout:
Bike 3 minutes
KB Single arm Bench Press x 10
DB or KB Pullover x 10
Face Pulls w/band or rings x 10
Inchworm x 5
Push ups x 20
Prone Swimmers x 10
Prone Shoulder Press w/pvc x 10
Bench Press
Take 15 Minutes to establish a 1RM
Every 3 Minutes for (6) sets, (3) sets each couplet, alternate between:
30 Wall Ball
10 Pull ups
And
Bike 10/7 Cal
20 V-ups