CDOT Fitness Center
1130
Stairmaster - 5 min
SIPS
Stretch - Hip Hammy Flow
Scales - Front/Back/Left/Right - 20 seconds
Inversions - 4x attempted kick up and hold
Plank - 70 second hold on elbows
Arm Blast
3 Rounds
20 alt DB biceps curls (20 lb)
10 each arm DB triceps extension (10 lb)
10 DB seated press (20/25/25 lb)
Superset
3 sets
10 crunches
20 calf extensions
30 minutes Total Workout
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