Day 88

HAMS, BICEPS, & CV ENDURANCE.

Warm up with one large lap.

Grab a weight bar with heavy weights on it, heavy dumbbells, a step, a mat, and a partner. Standing on the step with the bar, dead lifts until your partner comes back from a short lap. When partner gets back, use dumbbells for curls, set of 30 (15 each arm). Then small lap. Repeat for three full sets.

Using the bar, lighter weights, curls until partner gets back from short lap. Move to open leg dumbbell dead lifts, set of 30. Then a small lap. Repeat for three full sets.

While partner is running a short lap, with foot flat on step, back on the mat, lift other leg straight to the ceiling, alternating legs. With one dumbbell in the right hand, right leg swings back while you touch your left toe with dumbell. Run a short lap. Repeat for three full sets.

Go outside, bring with you a bungie and your partner. Partner runs a short lap while you use the bungie for full curls until they return. Switch. Second time, use the bungie for flutter curls while partner runs short lap. Switch. Third time, use bungie for hammer curls while partner runs short lap. Switch.

Grab 5lb dumbbells, one in each hand. With elbows at your side, arms at 90 degrees, run a large lap.