Chest & Back

Warm up:
With bosu ball, legs up and down -- arms on ball, halfway down and stay -- wobble feet back and forth in push up position -- 5, 4, 3, 2,1 pushups

Back
1.  Sit all the way back, bring rings back and roll shoulders.  2 seconds 12 reps
2.  Lay against chair -- no sitting, bring bar to chair -- iron to iron.  Hold 2 seconds 12 reps -- keep head up.
3.  Donkey Kong -- legs wide apart.  One had on eight, other with weight -- row it up keep control 12 reps.  keep butt below shoulders
Repeat 3 - 4 times

Chest
1.  One ball, rest read back.  Bring rings to side and extend -- hands and rings in V shape
2.  Military Press
3.  With bosu ball, rest shoulders and neck on ball.  Hips in air.  Bring weighs above head -- like bench press.

Repeat 3 - 4 times

Cool down -- wobbling and push ups on  bosu ball