You’ll do 10 rounds of these exercises, using your countdown as your rep number!? First round: 10 reps each, Second round: 9 reps each, Third round: 8 reps each…you get the idea :).

Dumbbell Squat to Press (Moderate to Heavy Weight)
Medicine Ball Sit up to Press (8-12lb. Ball)
Dumbbell Lateral Shoulder Flys (Light to Moderate Weight)

Run 1 Mile for time – This is a fast paced mile; you want to be working at 80-100% exertion rate.

Cool Down/Stretch

Have Fun,

Joe Garcia