Pop Your Heart Wed Row: 5 min warm up nice and easy. 10 mins go Ape Shit! Alternating single hand KB Swing: 5x20 Change hands every rep. 1-2-3-4-5...until you get to 20 or 10 on each hand Men: 35 Women: 26 As a continuous circuit and as fast as you can: 5x10 Knees to elbow Ab Wheel Sit ups. Next Circuit: Pull ups: 5x5 Dips: 5x10 Chin ups: 5x5 Push Ups: 5x10 Last circuit: 5x10 Standing DB Curl Supine DB Tricep Extension Alternating DB Curl Alternating DB Supine Tricep Extension Stick with the same weight and keep going.
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