Day 176

ARMS & AGILITY.

Hopped on a bike for about 5 minutes.

Grab a partner, a gym ball and a bar. Our bar was 45lbs with 5lbs on each side, total of 55lbs. Lay your head and shoulders on the ball, keeping your body straight like a table. Hands should-length apart, skull crushers, set of 20. Immediately move to a narrow press, set of 12. Spot your partner when it is her turn. Repeat for 4 full sets.

Partner runs two suicides while you do curls, same bar, same weight. Switch when done with suicides. Repeat for 3 sets.

Partner runs 3 dumpster sprints. With a floor ladder, do agility exercises until partner returns. Get heavy dumbells (20lbs) and medium dumbells (15lbs). Using the heavy, set of 20 alternating curls. Drop one (unless you can do both) standing skull crushers, set of 12.

Partner runs 3 dumpster sprints while you do agility exercises with the floor ladder until partner returns. With heavy dumbells, alternating hammer curls, set of 20. With medium weights, bent over rows, set of 15. Repeat curls and rows for three sets.

Partner runs 3 dumpster sprints while you do agility exercises with the floor ladder until parnter returns. Grab a bench, bench dips, set of 50, then a single dumpster sprint. Repeat bench dips and sprint for three full sets.