warm-up
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flat fly / flat press / dbell light wide curl (same time) / dbell heavy hammer curl (alternating) / heel touches
1. 12 / 10 / 12 / 10 / 100
2. 10 / 8 / 14 / 8 / 100
3. 8 / 6 / 16 / 6 / 100
incline fly / incline press / preacher drops ( 2 ) / rope crunches
1. 12 / 10 / 3, 5 , 7 / 20
2. 10 / 8 / 3, 5 , 7 / 20
3. 8 / 6 / 3, 5 , 7 / 20
routine
- 45 sec sprint
- 40 plank side to sides
- 12 pushup arm swings
- 15 rope curls
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