Group 1: March On Selma (24 minutes)
1 mile Hill Interval
6 mile Bike
Group 2: Hearts of Iron (20 minutes)
Trap Raise with dumbbell; 3 Sets of 7 at 15#, 10#, 8#s
21 Forwards Arm Circles
Dumbbell Butterfly; 3 sets of 7 at 10#s, 8#s, 5#s
21 backwards Arm Circles
Lat Pull Downs, 3 Sets of 7 at 35#s, 25#s, 15#s
21 Forwards Arm Circles
Low Chest Pull on Cable Collumn; 3 sets of 7 at 15#, 10#, 5#
http://youtu.be/wWKEjinYUbs?t=45s
21 backwards Arm Circles
Switch: Group 1 complete Hearts of Iron, Group 2 complete March on Selma
You can do this on your own or with the group on Tuesday Morning.
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