Warm up:

• 1 minute plank (front and sides)
• 20 bicycle crunches
• 20 BOSU obliques
• 20 lower back lifts on a stability ball

Main sets:

• Bench press: going down the weight: 135 x 8, 115 x 8, and 95 x 8 for 3 rounds with no rest between each set.
• Step down: 3 x 20 with holding 10 lbs. of dumbbell in each hand, s/s with 15 reps of overhead squat with 10 lbs. plate
• Push press: 3 x15, 65 lbs. s/s with 20 leg lifts
• Overhead barbell push: 3 x 2, 55 lbs. s/s with pull-ups (12 reps)
• Stretch cord swimmers: 3 variations, 4 x 60 (20 reps for each variation) s/s with v-ups
• Stability ball push-ups: 2 x30 s/s with v-ups

What’s your short-term goal?