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A.  Standing dumbbell press (light weights/good form/send video) 8-10x3; rest 2 min

10 each round with 15# dumbbells. 

B.  Single sided dumbbell rows, 8-10x3; rest :15 sec between sides; rest 1:30

20#s for the row. 10 each time. 

C.  V ups, 12x4; rest 1 min

Did this. 

+

For time:

150 Jump rope singles

75 Cal Assault bike

150 Jump rope singles

1 Mile run

Texted the heart rate stuff. 

Total time: 20:001 

Did in wrong order. 

150 jump rope singles: 46.2

75 Cal Assault: 9:46.4

1 mile run: 8:25.1

150 jump rope singles: 1:03.0 

Stretched for awhile to cool down.