walk out-10 reps
shoulder rotations-10 reps
4 rounds of:
Barbell chest press-12 reps
Incline dumbbell press to fly-12 reps
Dips-12 reps
Over head extensions-12 reps
5 rounds of:
Decline Dumbbell press-12 reps
Dumbbell push up with a row-12 reps
30 calorie row as fast as possible
cool down
