Stretch and Rotate for 6 minutes
Main set:
Ride bicycle for 30 minutes
Rope climb x 2
Pull heavy weight with 20 foot rope while standing. Stand in place and reel in rope hand over hand. (I have 3 cinder blocks tied to a rope)
5 pull ups using CFF pro series balls x 2
5 pull ups CFF pro series balls while upside down (hang, then lift feet up and over head).
5 pull ups using straps hanging from chin up bars
Travers swing set or horizontal bar x 2
2o close hand push ups
20 push ups
20 wide arm push ups
Plank for 2 minutes (incorporate 20 spider man leg lifts each leg)
Side plank for 1 minute each side (bring knees in to chest 10 times and scissor kick upper leg 5 times while on left side and then again while on right side)
20 horizontal leg lifts x 2
20 horizontal pelvic lifts x 2
More ab and shoulder burning exercises in this book. Get some hooah!
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