• 1 mile warm up
  • air squats 20 reps slow/ deep (sounds dirty)
  • Low Incline dumbell press 10 reps heavy
  • Barbell upright rows 10 reps heavy
  • Bench jumps, close squat position 20 reps
  • Dumbbell military (shoulder) press, standing 10 reps
  • Barbell bicep curls 10 reps
  • walking lunges 15 reps each leg
  • close hands push ups, under chest (tricep push-ups)
  • Dumbbell side raises 10 reps heavy
  • 1 mile cool down