GROUP WARMUP
2 sets –  
:30 on each machine

AEROBIC WORK 21-15-12-9 Calories on all Erg-Machines (Row, Ski,Bike)

BICEP/TRICEP WORK
Circuit 1:
2 sets –
21s Barbell bicep curls 
12 Bench dips  
*21s are 7 reps half way down + 7 reps half way up + 7 full reps

Circuit 2:
2 sets – 
10 alternating Tall kneeing dumbbell bicep curl 
10 Dumbbell close grip floor press