Stair Climbs (3 sets x 10 reps = 600 steps) + Back/Biceps/Abs

Back/Biceps Movement Reps Reps Reps Rest Time
Bent Over DB Rows Explosive 8-12 8-12 8-12 90 sec
DB Curls Explosive 8-12 8-12 8-12 90 secs
Bent Over DB Front Raise Explosive 8-12 18-2 8-12 90 sec
Hammer Curls Explosive 8-12 8-12 8-12 90 secs
Strength Band Rows Controlled 8-12 8-12 8-12 90 secs
DB V Pulse Controlled 25 25 25 90 secs
Abs Movement Reps Reps Reps Rest Time
Plank w/ Shoulder Tap Explosive 12-15 12-15 12-15 90 sec
Ab Crunch Explosive 12-15 12-15 12-15 90 secs
Optional Extras Movement Reps Reps Reps Rest Time
DB Squat Explosive 25 25 25 90 sec
Ab Crunch Explosive 25 25 25 90 secs

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