Welcome back to our train like a superhero hard 3. The first workout is going to be opening up with a Smith chest press for 15 reps and then sit through pushups for 20. We're going to do that for five rounds for a minute rest between each. Now instead of two movements we'll then be going into three for this next round with flat dumbbell chest fly for 15 reps Then 10 pushups and after that you'll then be doing a verse crawl forwards and backwards for five meters and then closing out with 10 pushups right after that's also going to be done for five rounds and minute rest between each.