W1/D2 Back + chest + core

* Warmup - 5 min assault bike (or rowing machine) * Workout - Wide grip pull down 3 x 12 - Push-ups max out  x3 (finish last couple reps on knees) - Alt standing dumbbell rows 3 x 20 Superset - Reversed fly on incline bench 3 x 12 - Dumbbell flys on flat bench 3 x 12 Core superset - Crossover mountain climbers 3 x 12 (6 each side) - Rotational twist with leg kicks 3 x 12 (6 each side)