Warm up-Jump Rope/Jumping Jacks
Lift enough weight so its almost impossible to do the last rep!
Bicep Curls-4 sets 8-12 reps
Tricep Kickbacks-4 sets 8-12 reps
Rows-4 sets 8-12 reps
Shoulder Press-4 sets8-12 reps
Push ups-4 sets 8-12 reps
Tricep dips-4 sets 8-12 reps
5 Mile Jog
Stretch!! | 
