1)StairMaster 20min as fast as possible (should be soaked when done)
2)Pull ups (palms down). 8-12reps (if you can't do 8reps, do lat pull downs)
Seated Row (back straight and pull weight towards chest) 10reps
Repeat 3x. On third set of each do 2 drop sets (that's where you do the set then lower the weight and do 1o more reps). Thats two drops sets for Lat Pull Downs and Seated Row
3)High Pulls with straight bar. 10 reps
Dips to failure
Repeat 3x
4)Shoulder Press to failure
Tricep pull down to failure
Drop set after third set!!!
Repeat 3x
5) Abs
Hanging leg raises. (hang from pull up bar and lift legs up, then lift at angle, then lift opposite angle. Thats 1 rep. Do 15
Repeat 3x
