- 20 air squats
- 20 push-ups
- 20 crunches
RESISTANCE:
- 10 single arm rotating clean & press, L & R, 50 lbs.
- 8 lever/maltese, maltese/planche presses with 35 lbs. dumbbell
- 8 single arm rotating clean & press, L & R, 60 lbs.
- 10 lever/maltese, maltese/planche presses with 30 lbs.
- 12 fast incline bench presses with 60 lbs. dumbbells
- 12 fast decline bench presses with 60 lbs. dumbbells
- 12 fast flat bench presses with 60 lbs. dumbbells
- 20 fast hanging windshield wipers
- 10 fast candlestick lever pulls
- 20 fast hanging windshield wipers
- 10 fast candlestick lever pulls
- 6 alternating pull-up/press-downs
- 10 fast horizontal pull-ups (rows)
- 10 prayer-grip pull-ups
- 10 fast horizontal pull-ups (rows)
- 20 fast air squats
- 20 fast heel raisers
- 10 fast single leg heel raisers, L & R
- 20 fast toe-raisers
COOL DOWN:
Cold shower (the gym closed... they kicked me out!)
After picture:
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