Start On TREADMILL: Run 1k (0.6 mile) on treadmill in 7:30.
3 ROUNDS:
1. 10 burpees – no knees
2. 10 bench/chest press with two 20lb dumbbells
3. 100 jumping jacks
4. 10 chest fly with two 20lb dumbbells
5. 10 skull crushers with one 20lb db
6. 10 step ups on bench with 20lb db in each hand - each leg
7. 10 bicep curls with 20lb db each hand - standing
8. 10 shoulder raises standing 7lb db each hand
Finish On TREADMILL: Run 1 MILE (1.6k) on treadmill in 13 minutes.
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