Start: 7:16a
Finish: 8:20am

Warm Up: KB Warm Up - 6:45

The following was done with a 35lb bell for 30 seconds, the pushups were reps of ten.

Round One

Sumo Squat
Pushups
SLDL
Pushups
C&P (each side)
Pushups
Thrusters (each side)
Pushups
Rotational Lunges (each side)
Pushups
Total Time: 7:57

The following was done with a 35lb bell for 30 seconds, the arm blasters were reps of ten. I did drop the Arm Blasters to 25lbs after the second set of 'em.

Round Two

Catcher Squat
Arm Blaster
Single Arm BO Row (each side)
Arm Blaster
Backward Lunge
Arm Blaster (25lb)
High Pulls (each side)
Arm Blaster (25lb)
Uneven Pushups (each side)
Arm Blaster (25lb)
Total Time: 15:58

Round Three

OH Walks - 30 seconds each side with 35lb bell
OH Walking Lunges - 30 seconds each side with 35lb bell

Abs:

Standing Elbow to Knee (30 seconds each side with 25lb bell)
Sit ups (30 seconds each side with 25lb bell)
Lying Side Hip Extension with 10 reps each side with 25lb KB

Followed with about 14 minutes of stretching and foam roller.

May shorten the second round.

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