Warm Up:
PVC
Foam Roll
21-15-9
Ab Mat
Superman or GHD
Strength:
DB Hammer Curls – 3×10 each Arm
SA DB Shoulder Press – 3×10 each arm
DB Lateral Raises – 3×10 super-set with DB load RDL’s – 3×10
Conditioning:
Partner Up – you go I go for 20 minutes:
200m Run (30 calories on the curve if it’s wet)
500m Bike
250m Row
250m Ski
*continue cycling through until time is up, one partner works while the other partner rests
Bar GYM 