Body Building Work x 18 minutes
Three Sets:
Bench Press @4020 x 4-6 reps
Single Arm Ring Row @4020 x 4-6/ arm
Rest 45 seconds btw sets
+
Three Sets: **Superset here, NO rest btw Movements**
Dumbbell Front Raise x 10 reps
Dumbbell Lateral Raise x 10 reps
Dumbbell Rear Delt Raise x 10 reps
Rest 30 seconds btw sets
+
Two - Three Sets:
Standing DB Curl Alt Arms x 8-10 reps
Band Tricep Pressdown x 12-15 reps
Rest 30 seconds btw Sets

Tabata Kettlebell Swing
Rest 1 minute
Tabata Crawl (10 Step Square)
Rest 1 minute
Tabata Sit up
Rest 1 minute
Tabata Jumping Lunges
Rest 1 minute
Tabata Plank on Elbows