GROUP WARMUP
2 sets -
:30 on each machine
AEROBIC WORK 21-15-12-9 Calories on all Erg-Machines (Row, Ski, Bike)
BICEP/TRICEP WORK
Circuit 1:
2 sets -
21s Barbell bicep curls
12 Bench dips
*21s are 7 reps halfway down + 7 reps halfway up + 7 full reps
Circuit 2:
2 sets -
10 alternating Tall kneeling dumbbell bicep curl
10 Dumbbell close grip floor press
