4-5 sets of:

- Z-press x 10-20 reps based on load you have available

- Dumbbell bent over rows x 10-20 reps

- standing dumbbell tricep kickbacks x 10-20 reps

3 minutes on, 1:00 off x 4 rounds of:

5 push ups
7 air squats
9 sit ups

**Pick up where you leave off after each rest period.