AirDyne: 20 mins.
Rear Delt Destroyer: 1x60-40-20 x 35-28-18 lbs kettlebells
OHP: 3x10x +10 lbs more than last week (75 lbs for most)
These are done strict. Standing up with a tight ab and ass. Push the window open and get your head out to look around. Don't really look around, but LIKE you are.
DB LR: 3x10x +10 lbs more than last week (30 lbs for most)
Shrug: 4x10x365
BB Curl: 4x10x75
DB Hammer Curl: 3x10x25 +fat gripz
Concentration Curl: 3x10x25
Bike Commute: 20 minutes
Sand Sprints: 15x 40 yds
I added chain lunges for a few of my participants. I like nice booties and nice booties is what we shall have.
2 chains x 20 lunges ea leg
1 chain x 20 lunges ea. leg
No chain x 20 lunges ea leg
equals ONE set:
Repeat TWO more times
I like putting the "hot" in psychotic. aaahahahahaha