Speed Intervals: 5 intervals of 2 minutes running at 7.3 MPH and 1 minute walking at 3.8 MPH
Close Grip Pulldown w/V-Handle: 55x18, 70x18, 75x18
Hammer Pullover: 50x18, 60x18, 70x18
LifeFitness Lateral Raise: 50x18, 60x18, 70x18
Seated Row: 55x18, 70x18, 75x18
Hammer ISO Low Row: 35x18, 45x18, 50x18
Decline Twisting Situps: 3 sets of 14 reps
Leg Lowering: 3 sets of 3
Birddogs: 3 sets of 20 seconds each
45 degree Hyper: 3 sets of 14
20 minutes on the elliptical as a cooldown.
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