Warm Up 2 Rounds:
200 M Run/Row
1:00 Plank Hold
Then complete each superset 3 times.
8-10 OH DB Triceps Ext AHAP (As Heavy as Safely Possible)
5-8 Stability Ball DB Chest Press AHAP
8-10 BB Wide Grip Bent Row AHAP
5-8 OH DB Press (Strict) AHAP
8-10 Stability Ball DB Rear Delt Raises AHAP
Complete 3 rounds of one superset before beginning another. Rest 2-3 Minutes between each round, of the same superset. And no more than 3-4 minutes between different supersets. Complete each superset exactly as written, (except for beginners).
***Less than 3 weeks = 2 Rounds with light weight
***Less than 3 months = All rounds with lighter weight
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