Strength 

Every 2:30 Min For 13:30 Min(6R)

5 Reps Tempo Reverse Grip Chin-Up

5 Tempo Dumbbell Floor Press 

5 Sec:Down

1 Sec:Up

-Then-

Every 2 Min For 12 Min(6R)

10 Bent Over Dumbbell Rear Lateral Raises+10 Dumbbell Alternatif Curl