Shoulders/Arms Circuit

Standing S-bar Curls - 40 (20@60lbs, 20@40lbs)
Treadmill Sprints - 30 seconds (10 incline, 10 MPH)
Dips - 40 (body weight)
Treadmill Sprints - 30 seconds
Upright Cable Rows - 40 @ 40lbs
Treadmill Sprints - 30 seconds
Shoulder Chair Walks - 4 laps (forward up, backward back)
Treadmill Sprints - 30 seconds

Standing Dumbell Hammer Curls - 30 @ 25lbs
Bench Step-Ups - 40
Dips - 30
Bench Step-Ups - 40
Upright Cable Rows - 30 @ 40lbs
Bench Step-Ups - 40
Shoulder Chair Walks - 3 laps
Bench Step-Ups - 40

Cable Rope Curls - 20 @ 50lbs
Mountain Climbers - 40
Dips - 20
Mountain Climbers - 40
Upright Cable Rows - 20 @ 40lbs
Mountain Climbers - 40
Shoulder Chair Walks - 2 laps
Mountain Climbers - 40

Dumbell Hammer Curls - 10 @ 25lbs
Basketball Court Runs - 4 laps
Dips - 20
Basketball Court Runs - 4 laps
Upright Cable Rows - 10 @ 40lbs
Basketball Court Runs - 4 laps
Shoulder Chair Walks - 1 laps
Basketball Court Runs - 4 laps

It's worth it!

Woke up late this morning, which means I didn't get to the gym until almost 6:30a. Still hobbling along with my pulled hamstring... gettting old still sucks.

Jag and Corey were already well into the days workout:
30 Plank push-ups
30 knee ups (running in place w/ high knees)
Basketball court runs
3 x 10 pull-ups

30 side-to-side push-ups
30 knee ups
Basketball court runs
30 plank push-ups
3 x 10 seated row

20 side-to-side push-ups
20 knee ups
20 squat thrusts
Basketball court runs
20 plank push-ups
2 x 10 pull-ups

10 side-to-side push-ups
10 squat thrusts
60 mountain climbers
Baskeballcourt runs
10 plank push-ups
3 x 10 Hanging smith-bar rows

10 side-to-side push-ups
10 squat thrusts
40 mountain climbers
Basketball court runs
10 plank push-ups

30 mountain climbers
Basketball court runs
10 squat thrusts
Basketball court runs
10 plank push-ups
Basketball court runs

As it get's harder, just remember these three words... "It's worth it".