ladys up in here tonight

Double Duty

Ankle Jumps: 3x50
Squat Jumps: 3x10
Side Lunges: 2x10 each side
Bench Press going down: 3x8 @115
DB Press: 3x10 @30
Overhead DB Incline: 1x8, 5x5 @45
DB curls Curls: 1x10, 2x8 @25
Seated Row: 3x15 @100
Roman Chair: 2x30
Crunches (Rockey): 3x15 @100
Side cruches: 50 each side
Calf Raises: 1x20 w/55lb DB’s in hand then 3x20 calf raises on machine @135

Next go do stairs (17 flights about the size of the Library at umass only not as tall)
6 times up
1) singles
2) doubles
3) zips
4) up, up, down for a floor then single leg hops up a floor. Repeat till top
5) singles
6) hop up (2 stairs in 1 jump) down 1 for a floor, then single leg hops up a floor. Repeat till top