Giant set format ( 4 exercises no rest ) 2 – 3 Minute rest between each set. 30 minute timer stop as soon as you hit 30 minutes
Warm up :
50 Press ups
30 hip touches
10 Resistance band raises or light dumbell lateral raises with a twist flowing blood to the rotator cuffs.
15 Barbell bench press
15 Dumbell flies
15 Dumbell pullovers
5 D cline press ups slow down, explode up.
Rest 2-3 mins between every set.