Thursday the 15th of December, 2011

Using a pair of Dumbbells, 5 sets for quality

Dumbbell Lateral Raise, 8 reps

Dumbbell Hammer Curl, 8 reps

Dumbbell Thruster, 8 reps

Dumbbell Press, 8 reps

Dumbbell Swing, 8 reps

Rest 1 Minute

Perform exercises as a complex, no rest between exercises

Rest as needed

200 1 count Mountain climbers

200 chinnies (knees touch elbows, legs straight)

Coach keeps rep count and sets pace