Workout:
Bike 3 minutes
KB Single arm Bench Press x 10 (5 each side)
DB or KB Pullover x 10
Face Pulls w/band or rings x 10
Inchworm w/5 Push up x 5
Prone Swimmers x 10
Prone Shoulder Press w/pvc x 10
Complete:
Bench Press
5 x 5 same weight from last week
Superset with Barbell curls x 5-8
Every 3 Minutes for 4 sets
Bike 12/7 Cals
12 Thruster @135/95
12 Pull ups
Modify the workout so you can move through each round as quickly as possible with no rest