Warm-Up:
3 minutes jump rope practice work on Double-unders
then
2 x
10/10 Single arm Kettlebell Deadlift
12 walking lunge steps
6 push-ups

Body Work:
1) Barbell Bench Press: 3×10 (increase weight each set if possible) 2-3 Min rest between sets
2) Decline barbell bench press 3×10(increase weight each set if possible) 2-3 Min rest between sets
3) Push ups on bosu ball: 3x max reps, 2-3 Min rest between sets
4) DB flys 4×20 Reps, rest 1:00 between
Superset with
5) Machine incline chest press 4×10 Reps, rest as needed

Core Work:
5x
10 Hollow rockers
10 Tuck ups

Optional Workout: 10 min Amrap
200 m Row
20 pushups or bench press at ½ of body weight

Recovery:
Chest, Shoulders and Spine