General Warm-Up
60 seconds Arms Only Assault Bike
10 reps per side –Thoracic Rotation
Dumbbell Circuit
5 reps per side – Dumbbell Halo
5 reps per side – Half Kneeling Dumbbell Windmill
10 reps per side – Dumbbell Single Arm Arnold Presses (teach this)
A.
Three sets:
Dumbbell Push Press x 9 reps
Rest 15 seconds
Dumbbell Floor Press x 12 reps
Rest 15 seconds
Dumbbell Skull Crushers x 15 reps
Rest 2 minutes
B.
Complete as many rounds and reps as possible in 12 minutes:
Assault / Echo Bike x 15/12 calories
V-Ups x 12 reps
Single-Unders x 75 reps
Goal – 4-8 rounds