General Warm-Up | Fitness
1:00 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)
Conditioning
Every 4 minutes, for 32 minutes (8 sets) for times:
500/400 Meter Row
16 Alternating Dumbbell Snatches
8 Stationary Dips
Note working time for each set and then sum them for total working time.