warm up:
500 meter row
Shoulder rotations-15 reps
.50 mile run Then...
4 rounds of:
Dual cable curls-15 reps
Rope extensions-15 reps
Weighted Jack knife-30 reps
.50 mile run then...
4 rounds of:
Hammer curls-15 reps
Overhead Dumbbell extensions-15 reps
Lateral crunch-30 reps (15 a side)
.50 mile run then...
4 rounds of:
Wide grip bent bar curl-15 reps
Kick backs-15 reps
Leg raises-30 reps
.50 mile run
STRETCH and get ready for the party
