UPPER BODY ENDURANCE.
Warm up on the stationary bike, about five minutes. Grab a partner. All these exercises should be done as quickly as you can, while keeping proper form.
Per partnership, grab medium (I used 15lbs) and light (back ups were 12lbs) dumbells, and a mat. Partner A, set of 20 shoulder press, set of 20 hammer curls, 20 push ups...partner B, sprint 20 yards and back until partner A is done. Switch. Complete three full sets.
Grab a jump rope, heavy weights (in moderation, its ENDURANCE! I used 20lbs)and a stability ball. Partner A, set of 20 chest press, set of 20 narrow press, then set of 20 hammer curls. Partner B, jump rope until partner A is done. Switch. Complete three full sets.
Grab a medicine ball. With your light weights, partner A, set of 20 front raises, set of 20 bent over rows, and a set of 20 alternating curls. Partner B, deck slams until partner A is done. Switch. Complete three full sets.
Put your medicine ball, stability ball, light weights and jump rope. Grab a 'body shield' pad (I think that is what they are called). Partner A holds the pad. Partner B, sprint 20yds and back, then 10 jabs. Continue this for 2.5 minutes. Switch. Only one time each.
Partner A, grab medium or heavy weights, 30 seconds renegade rows. Partner B, up/downs. Switch. Complete for two full sets.
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