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AirDyne: 10x15 seconds HARD/ 45 second recovery

Concept II Row: 10 x 15 seconds HARD/45 second recovery

Suspended Knees to Elbow: 3x12

Side Flex using the 45 degree back extension: 2x12 each side

4 way neck: 1x15x6.0

Shrugs: 4x10x315 with a momentary pause on contraction

Shoulder Press: 10x5xlight

DB Lateral Raise: 4x10

C/S DB Rear Delt Raise: 4x10