Day 222

UPPER BODY ENDURANCE.

Warm up with two large laps.

Plank walk, with a push up, 20 yards and back. (In the push up position, hands together/feet together moving your hand and foot outward and inward together.)

Grab light weight dumbells (about 15lb). DO ALL THE FOLLOWING WITHOUT A SINGLE BREAK.

Shoulder press, set of 15. Hammer curls, set of 15. In line press, set of 15. Skull crushers, set of 15. Hold a mid-shoulder press position, 20 seconds. Hold a mid-hammer curl position, 20 seconds. Hold a mid-in line press, 20 seconds. Mid skull crusher, hold for 20 seconds. Repeat all holds, each for 20 more seconds. Shoulder press, set of 15. Hammer curls, set of 15. In line press, set of 15. Skull crushers, set of 15.

Two sets of 15 pull ups.

Arnold press, set of 15. Curls, set of 15. Bent over rows, set of 15. Renegade rows, set of 10 each arm. Hold a mid-Arnold press, 20 seconds. Hold a mid-curl, 20 seconds. Hold a bent over row, shoulders tight together, 20 seconds. Repeat all holds for 20 more seconds each. Arnold press, set of 15. Curls, set of 15. Bent over rows, set of 15. Renegade rows, set of 10 each arm.

Two sets of 15 pull ups.

50 bench dips. Run a small lap. Repeat for two sets.

Grab heavy dumbells (I used 35lb) and a stability ball. DO ALL THE FOLLOWING WITHOUT A SINGLE BREAK.

Four sets of 10 Chest press. The weight should be so heavy that you may only be able to do 8.

Plank walk, with a push up, 20 yards and back.

Run a large lap.

I did an additional 15 minutes on the eliptical machine.