Posted: October 10, 2014 in Uncategorized

Warm up
Hip cross
Mountain climbers
Glute stretch
Pec stretch

Strength
Floor press 3×12
Bench dips/dips 3×12
Lateral raises 3×12
Upright rows 3×12
Bicep curls 3×12
Tricep kick backs 3×12

Conditioning
Accumulate 20min of cardio row, bike airdyne, run, jump rope, kb swing etc. just keep your heart rate up and lungs burning for 20 min

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