The Workout

Round 1 Barbell Chest Press Push Ups Band Pull Downs Round 2 Chin Ups Bent Over Rows DB Curls Round 3 DB KB Front Squats Goblet Split Squats BW Jump Squats

One Arm Swings Snatches Push Press Front Squats Figure 8 to a Hold One Arm Rows Triple Crush Tick Tocks Pullover Sit Up

Round 1 Deadlifts Round 2 Dumbbell Chest Press Round 3 One Arm Deadlift One Arm Row Dead Clean Front Squat Push Press