i30×5 Chest and Back Workout

Chest Back Plyo/Cardio Rest
30 secs 30 secs 30 secs 30 secs
Push ups or bench press Pull ups or lat pull downs Run in place Rest
Wide push ups or wide grip bench press Wide pull ups or wide grip lat pull downs Split lunges Rest
Diamond push ups or close grip bench press Close grip pull ups Squat Jack ups Rest
Flyes Rows Jump knee tucks Rest

Complete 5 rounds of the above (40 minutes)

Note: Warm up and stretch 5 minutes before workout and cool down 5 minutes after workout.  Resistance bands can be used.  Substitute decline push ups or incline bench for a couple cycles