Lift

10 BB curl 45lb

10 DB wide grip curl 20lb

10 BB close reverse grip curl 30lb

10 DB hammer curl 20lb

10 BB upright row 45lb

10 DB curl 20lb

100 BB curl 45lb

Bench press: 10 at 95, 8 at 115, 4 at 125, 2 at 135lb

10 front to 10 lateral shoulder raises 10lb

10 lateral to 10 front shoulder raises 10lb

0:45 bicycle kick

0:45 Russian twists with 12lb medball

0:45 motion planks

0:30 motion planks

15 pushups

Jog 1k