Warmup

15 minutes Elliptical

10 – LAT pull down (90lbs, 97.5lbs, 105lbs, 110lbs)

10 – Incline Dumbbell Bench (30lbs, 35lbs, 40lbs, 45lbs)

Repeat above 4 times

25 – Jump Ropes

30 second – Wall Sits

30 second – Squats

Repeat above 4 times

10 – Forward Lateral Raises (15lbs)

10 – Seated Row (90lbs, 110lbs, 130lbs, 150lbs)

10 – Deadlift Thrusters with Dumbbells (15lbs)

Repeat above 4 times

Notes:

     Sore, Sore, Sore from last night