3 Rounds 

15 Reps - Assisted Pull Ups

15 Reps - Assisted Dips

15 Reps - Kettle Bell Swing

3 Rounds 

12 Reps - Seated Single Arm Cable Row

(Hold back for 2 sec) 

10 Reps EA - Single Arm Bent over DB Row

(take DB to cable machine)

10 Reps - Brupee

HIIT 2 Rounds 

250 Meters - Row Machine 

(If no rower available use elliptical with arms 2 min) 

As many as possible - Pushups

3 Rounds 

12 Reps - DB Dead Lift 

(3 sec down 3 sec up with PERFECT FORM) 

20 Reps - Shrugs 

20 Steps EA - Waiter Walks 

3 Rounds 

12 Reps - Incline DB Press 

(4 sec down 1 sec up) 

30 Sec - Plank 

12 Reps - Incline Bench DB Row

(1 Sec up 3 Sec down)  

ABS 3 Rounds 

Laying Leg Lifts

Crunches 

Flutter Kicks

Bicycle Crunches