Curls 10/3/70
Tri Rope PD 10/3/110
Run around firehouse approx .15 miles after a set of both exercises
Push-ups 35/3/bodyweight
Sit-ups 20/3/25
Planks for 30 seconds after a set of each exercise
Iso Curls 10/3/40 per arm
Iso PD 10/3/40 per arm
Run
Pull-ups 15/3/BW
Knee-ups/Hanging Leg Raises 15/3/BW
Planks
Rev Grip Curls 15/3/45
Close Grip Bench 10/3/135
Run
Dips 15/3/BW
Mason Twist 20/3/25
Plank
Hammer Curls 10/3/30
BB OH Ext 20/3/45
Run
Inverted Rows 20/3/BW
DB Side Bends 10/3/50
Plank
You will run 2 miles when you are done the workout takes 51 minutes
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