StairMaster:

  • 2000 steps in 20 minutes (2090)
  • 4 minute cool down

Rowing:

  • 500m warm-up
  • 500m sprint (1:46)

3 Rounds:

  • 10 bicep curls w/ 20# dumbbells
  • 10 shoulder press w/ 20# dumbbells
  • 10 tricep dips

3 Rounds:

  • 10 seated side shoulder raises w/ 10# dumbbells
  • 10 seated front shoulder raises w/ 10# dumbbells

3 Rounds:

  • 10 bench press w/ 30# dumbbells

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