Upper Body Option #2

10-12 Barbell Bent Over Row
4 sets: increase weight per set
Rest 60 seconds between sets

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10 Hammer Curls + 10 Dips
4 sets
Rest 60 seconds between sets

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12 DB Single Row
4 sets
Rest 90 seconds between sets

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15 DB Skull Crushers + 15 Free Motion Curls
4 Sets
Rest 90 seconds between sets

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15 Free Motion Shoulder Press
3 Sets
Rest 90 seconds between sets

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15 Machine Sit-Ups
3 Sets
Rest 60 seconds between sets

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Conditioning: Burpees + Toe Taps + Plank Jacks
20 Sec Each = 1 Min per Set
​4 Sets
Rest 45 seconds between sets