1A. Bent over rows

8-10 reps x 5/rest :60

go as heavy as you can with good form. 

35, 40, 45, 45, 45

1B. Weighted ring push-ups

:30 x 5/rest :60

start with a heavy weight and try to stay there for all rounds

5@15, 15, 20, 20, 25lb

2. Airdyne/KBS

25 calories on the airdyne

15 banded kbs(blue band)

rest 3 min x 5

2:13, 2:22, 2:18, 2:14, 2:09  My quads were on FIRE!

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