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- BAND PULL APARTS - X 100 REPS - BAND CURLS - X 100 REPS - BAND PRESSES - X 100 REPS
- DUMBBELL CHEST PRESS - 6 SETS X 10 REPS - 45 SECONDS REST BETWEEN SETS
- DUMBBELL REVERSE FLYS - 6 SETS X 10 REPS - 45 SECONDS REST BETWEEN SETS
- DUMBBELL SINGLE-ARM SHOULDER PRESS - 5 SETS X 8 REPS EACH SIDE - NO REST, ALTERNATE UNTIL COMPLETE
- PRESS-UPS - X 12 REPS - DUMBELL HAMMER CURL - X 12 REPS - X 5 ROUNDS - 60 SECONDS REST BETWEEN SETS
- SKIP - X 3 MINUTES
- ROWING MACHINE - 3 ROUNDS OF 300 METERS AS FAST AS POSSIBLE
