Pop Your Heart Wed
Row:
5 min warm up nice and easy.
10 mins go Ape Shit!
Alternating single hand KB Swing: 5x20
Change hands every rep. 1-2-3-4-5...until you get to 20 or 10 on each hand
Men: 35 Women: 26
As a continuous circuit and as fast as you can:
5x10
Knees to elbow
Ab Wheel
Sit ups.
Next Circuit:
Pull ups: 5x5
Dips: 5x10
Chin ups: 5x5
Push Ups: 5x10
Last circuit: 5x10
Standing DB Curl
Supine DB Tricep Extension
Alternating DB Curl
Alternating DB Supine Tricep Extension
Stick with the same weight and keep going.