AirDyne: 10x15 seconds HARD/ 45 second recovery Concept II Row: 10 x 15 seconds HARD/45 second recovery Suspended Knees to Elbow: 3x12 Side Flex using the 45 degree back extension: 2x12 each side 4 way neck: 1x15x6.0 Shrugs: 4x10x315 with a momentary pause on contraction Shoulder Press: 10x5xlight DB Lateral Raise: 4x10 C/S DB Rear Delt Raise: 4x10
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