8:00 treadmill walk (light to moderate pace)
8:00 treadmill run or fast walk {18:00}
5 rounds
9 hammer strength lat pull down (moderate to heavy)
25 m waiters carry (each arm) {25:00}
5 rounds
20 alternating bench press on exercise ball
50 m farmers carry {34:00}
5 rounds
9 reverse flys on exercise ball
5 rounds
21 db crossover lunges
Warm up 3 rounds :25 side lunges :25 good mornings {3:00} 3 rounds :25 Frankensteins :25 froggers {6:00} 3 rounds :25 inchworms :25 db...
Warm up 3 rounds :25 shoulder passes :25 good morning 3 rounds :25 bird dog :25 plank 3 rounds :25 inch work :25 scorpion stretch 3...
Warm up 3 rounds :25 side lunges :25 good mornings {3:00} 3 rounds :25 Frankensteins :25 froggers {6:00} 3 rounds :25 inchworms :25 db...
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