Exercise 1: Push Press
Sets: 5 Reps: 5 Rest: 90-120 Seconds
Hold a barbell at shoulder level with your wrists straight. Now bend your hips and knees as if you were about to jump  and then straighten them explosively to press the weight
Exercise 2 Incline Bench Press
Sets: 2-4 Reps: Work Up to a 3 RM Rest: 45-60 Seconds
Set an adjustable bench to a 30- to 45-degree incline and lie down on it. Grab the bar underhand and pull your torso up and forward, resting your head on the bench before the rest of your body. Your eyes should be under the bar. Now switch to an overhand, shoulder-width grip. Lift the bar off the rack and hold it at arm's length above your chest . Squeeze the bar hard and arch your upper back. Lower the bar to the upper part of your chest, tucking your elbows close to your sides as it comes down . Once the bar touches your chest, push your feet hard into the floor. Press the weight up, focusing on pushing it back toward your face. When the bar is halfway up, begin flaring your elbows outward to lock it out. That's one rep.
Exercise 3: Lunge Complex
Sets: 3 Reps: 4 Rest: 45-60 Seconds
Start in athletic stance  and step backward a few feet with your left leg. Lower your body until your right thigh is parallel to the floor . Return to the starting position and then lunge to the left side . Come back and lunge forward . Return to the starting position. That's one rep. Complete all your reps and then switch legs and repeat.
Exercise 4 Inverted Row
Sets: As many as needed Reps: 40 Rest: 45-60 Seconds
Lie underneath a bar (you can set one up in a power rack or use the bar in a Smith machine) and grab it with an overhand grip, outside shoulder width. Allow your body to hang beneath it, a few inches above the fl oor . Now squeeze your shoulder blades together and pull yourself straight up until your chest touches the bar . Slowly lower yourself back to the starting position. That's one rep.
Exercise 5 Ground and Pound Abs
Sets: 4 Reps: 8-12 Rest: 45-60 Seconds
Kneel between the cables of a cablecrossover station or attach two exercise bands to a chinup bar or other elevated surface, and hold the other ends in each hand. Chamber your arms at your rib cage, as if you were ready to throw punches . Begin punching—not fast strikes,but more controlled punching movements against the resistance of the cables—driving your ribs down toward your hips and squeezing your abs with each shot . A punch on both sides equals one rep..
Exercise 6: Rockies
Sets: 3-4 Reps: 8-12 Rest: 45-60 Seconds
Sit on the floor holding a medicine ball out in front of you at chest height. Your knees should be bent 90 degrees . Quickly twist your body all the way to the left and put the ball down behind you . Twist all the way to the right, pick the ball up, and return to the starting position . That's one rep. Alternate the side you turn to in order to put the ball on the floor each set.