10/3

A. Alternating shoulder taps in the hollow position, 10-12 alt x 4; rest 1 min 

12 for all.

B. Lat pull down, 6-8 x 4; rest 1:30

70# (8), 85# (6), 85# (6), 85# (6).

+

6 Perfect push ups 
8 Vups
2 min bike for calories 
rest 1:30
x4 

Round 1: 20 cal

Round 2: 20 cal

Round 3: 21 cal

Round 4: 22 cal

+

90/90 pec stretch

lat stretch

cal achilles stretch