warmup: 5min cardio
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incline smith press with single arm shrugs (dumbbell)
1. 15 / 10 each
2. 12 / 9 each
3. 10 / 8 each
4. 8 / 7 each
5. 6 / 6 each
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flat dumbell press with bench reverse flys
1. 20 / 10
2. 6-8 / 10
3. 4-6 / 8
4. 3-5 / 8
5. 20 / 6
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routine 1 : x3
- swings 12
- low to highs 16 total
- 30 sec sprint
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routine 2 : x3
- upright row 12
- 12 pushups
- 30 sec sprint
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