Workout of the Day

Active Warm-Up

2-3 rounds

20 Push-Up

30 Tricep Extension banded

20 Straight Arm Pull Downs

A.

Bench Press 9×3 (3 sets wide, 3 sets middle, 3 sets close)

Dumbbell Bench Press 2 sets of 15 reps

Chest Supported Dumbbell Rows 3×10 reps

Dumbbell Pull Over 3×10 reps

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 15/10 Calories (or 180/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings
Minute 3 – 15 Lateral Box Step-Overs
Minute 4 – 45-Plank