Warmup: Active Stretching, 15 diamond pushups, 20 hammer curls
Strength: 6 sets of 4 curl bar curls superset with 5 sets of 15 superman curls, 5 sets of 5 wide grip EZ bar curls superset with 5 sets of 10 close grip incline bench curls
Stamina: 4 sets of 6 floor presses superset with 4 sets of 15 cable tri pull downs, 6 sets of 4 dumbbell skull crushers superset with 6 sets of 10 TRX tri extentions
Core: 4 rounds, 15 weighted oblique crunches, 10 5 count BOSU ball crunches, 15 weighted windshield wipers
Cardio: 4 mile run
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