3 Rounds of Each Set
Set #1:
- 15 push-ups
- 15 lawn mowers w/ 20# dumbbells (each side)
Set #2:
- 15 slow up, fast down curls w/ 15# dumbbells
- 15 wide hammer curls w/ 10# dumbbells
Set #3:
- 15 push-ups
- 15 bent over rows w/ 20# dumbbells
Set #4:
- 15 fast up, slow down curls w/ 15# dumbbells
- 15 concentration curls w/ 10# dumbbells (each side)
Set #5 (no rest):
- 10 front shoulder raises w/ 5# dumbbells
- 10 side shoulder raises w/ 5# dumbbells
10 Rounds:
- 1 minute ab exercise
- 30 seconds air squats