My legs and posterior are a bit sore.
Warm-up
- 20 PVC Passes
- PVC Presses, shrugs, upright rows
Shoulders and Arms
3 Sets
- 12 DB Lateral Raise (12#)
- 12 Bent Over Reverse Fly (underhand, 15#)
3 Sets
- 12 Barbell Front Raise (25#)
- 12 Upright Row (25#)
3 Sets
- 12 Barbell Curl (45#)
- 12 Double DB Skull Crushers (30#)
3 Sets
- 12 Bench Dip
- 12 Seated Hammer Curl (25#)
Conditioning
3 Rounds
- 20 Air Squats
- 15 Plate Push-ups (to 35#)
- 20 Reverse Lunges
- 30 Band Bicep Curls (blue)
I went 20-10 on the curls each round. Finished in 5:53.