Explosive Pushups 3x6
STANDING CABLE FLYES 3X10
SWISS BALL BENCH PRESS
NOTE...DO NOT CLANK THE WEIGHTS TOGETHER.
SWISS BALL JACKNIFE AND PIKE 3X10
TRICEP OVERHEAD EXTENSION 3X10
DIAMOND PUSHUPS 3X6
WEIGHTED CRUNCH 3X10
THIS MUST BE PERFORMED IN THIRTY MINUTES!!!!!!! not one minute later. Not 31...not 32...30 minutes. This will make it difficult. Superset all exercises. You are only allowed 3 minutes total of rest for this ENTIRE WORKOUT.
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