Men‘s

1. Cardio5-10 minutes cardio | 1 Set 2a. 3 second count Incline Bench6-8 | 5 Sets Have the bench at a 45 degree incline.  Make sure to get a 90 degree bend in the elbows.  Take 3 seconds on the down and explode up 2b. Single

1.Cardio Burn out 10 minutes | 1 set On the Air Dyne or Rower.   Go all out for 20 seconds and rest for 10 seconds.  Repeat for Ten Minutes.  20 on 10 off 2a. Body Saw12 Reps | 5 Sets Try to straighten your arms