1. Warmup
10x pull-upps
10x dumbbell curls
2. Continuous circuit
a. 10x Dumbbell curls w/ resistance band
b. 10x Lat Pull-Downs
c. 10x incline crunches w/ med ball twists
3 rounds, no rest between... decent weight used so that the last set of a. and b. were very difficult to finish
3. Timed Ladder
a. Timed cable curl ladder w/ calf raises
*Same as timed pull-up ladder, but using the cable machine to do curls (straight bar). first minute, 1 curl; 2nd minute, 2 curls; 3rd minute, 3 curls and so on. Then, during the rest after each set I continuously did standing calf raises until the next minute started
4. Interval
a. 10x rear delt flies (laying on bench)
b. 5 KTE to 5 hanging leg raises to 10 second hanging hold with knees raised.
c. Rest 1 minute
repeat 3 times
stretch
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