Warm up:

• Bird dog: 1 x 20
• Leg curls on a stability ball: 1 x 20
• Overhead squat: 1 x 20
• Jumping jacks: 1 x 1 minute

Main sets:

4 x 10 w/ minimal rest, 5 to 10 seconds, between each round:

1. bench press: 95 lbs.
2. squat: 135 lbs.
3. military shoulder press: 25 lbs. dumbbells
4. bend over 1-arm rows: 40 lbs.

4 x 10 w/ minimal rest, 5 to 10 seconds, between each round:

1. incline bench press: 95 lbs.
2. straight leg deadlift: 135 lbs.
3. dumbbell upright rows: 20 lbs.
4. bend over dumbell rows: 20 lbs.

4 rounds of superset:

• 20 front crawls on a stability ball (swimmers), 2.5-lb plate in each hand
• 15 overhead (holding a 4-lb medicine ball) sit-ups on a decline