ROUND 1 (Not for reps or time)

1.Alternating Chest press with rotation
T-Push ups

2. Deep Sumo Squats
Reverse Lunges with Core Rotations

3. Alternating Back Rows with Rotations
Plank Reach Under

4. Weighted V-Ups
Russian Twist

60 Seconds Rest

ROUND 2

1. T-Push ups
Alte...

PERFORM 2 ROUNDS (60 seconds rest between rounds)

1. Kneeling Heavy Back Rows

2. Goblet Squat to Shoulder Press

3. Single Heavy Chest Press (Alternating Grip)

4. Racked Lunges/Squats

5. Seated Floor Shoulder Press

BACK TO BASICS

2 ROUNDS (NO TIME OR REPS)

1. Squats/Lunges
2. Chest Press
3. Bicep/Hammer Curls
4. Dead Lifts
5. Back Rows
6. Tricep ext/ Skull Crushers
7. Dead Bugs/ Full Dead Bugs

30 SEC REST AFTER ALL 7 EXERCISES ARE COMPLETE. REPEAT FOR A SECOND ROUND

O.T.B TRAINING TECHNIQUES IN THIS WORKOUT:
REST & PAUSE ➡️ PARTIAL REPS ➡️ T.U.T ➡️ DROP SETS

1. CHEST
a) Single Dumbbell Chest Press with Leg Raises
b) Push Ups
c) Floor Press

2. BACK
a) Tripod Switch Rows
b) Plank Reach Outs
c) Upright Rows

3. LEGS
a) Goblet Squats
b) Body Weight Lunges (...