ROUND ONE:
1. Elevated Sit-Ups- 20x
*Use 4th bar/Explosive on the Up>slow & controlled>5sec down
2. Alternating DB Chest Presses- 40x
*Goal Weight: M>35-50#/F>20-30#
*Press from the floor
3. Elevated Sit-Ups- 20x
*Use 3rd bar/Motion-same as above
4. Alternating DB Chest Presses- 40x
*Same Weight As Above
*Press from the floor
5. Elevated Sit-Ups- 20x
*Use 2nd bar/Motion-same as above
6. Standing Alternating DB Shoulder Presses- 40x
*Goal Weight: M>20-30#/F>10-20#
7. Sit-Ups- 20x
*Use 1st bar/Motion-same as above
8. Standing Alternating DB Shoulder Presses- 40x
*Weight-Same As Above
9. Run 200 meters
10. Push-ups> 20x, 18x, 16x, 14x, 12x 10x
*Rest 10 sec between sets
ROUND TWO:
1. Decline Alternating Sit-Ups- 20x
*Slow & Controlled- 5 sec coming down
2. Bench Press- 40x
*Try to do this exercise in the least amount of stops
*Goal Weight- M>135-155#/W>65-85#
3. Decline Alternating One-Crunch + One Sit-Ups- 20x
*Slow & Controlled- 5 sec down
4. Incline Bench Press- 40x
*Try to do this exercise in the least amount of stops
*Goal Weight- M> 135-165#/W> 65-85#
5. Run- 200 meters
6. Push-Ups> 10x, 12x, 14x, 16x, 18x, 20x
*Rest 10sec between sets
Cool-Down & Stretch> 5-10 min