Back& Shoulders

go through 3x
1. run up hill do 10 tricep dips on bench
2. 20 burpees
3.Lunges to fence and back
4. 30 push ups

10 bent over rows
1 swimmer
9 bent over rows
2 swimmer
8bent over rows
3 swimmer
7 bent over rows
4 swimmer
6 bent over row
5 swimmer
5 bent over row
6 swimmer
4 bent over row
7 swimmer
3 bent over row
8 swimmer
2 bent over row
9 swimmer
1 bent over row
10 swimmer

big loop

20  weighted t-kicks
10 wide push ups
20 pull over curl ups

20 golf swings
10 cross body roll ups
20 tricep ext w/ legs in air

20 shadowboxing
10 extended bicycles
20 goblet squats