6 exercises-4 circuits- 1:00 min work-15 sec.rest - 30 sec. cycle rest

1. Chest flies with hip thrusts, one leg at a time
2. Laying down knees bent weighted wings
3. Row/Row + anterior shoulder raises
4. Bicycle pass-througs
5. HEAVY Single Arm Row 1 side per set
6. Rear delt plank extensions

REMEMBER TWISTING IS CHEATING- you'll know if you do the workout ;)