boot camp a.k.a. arm camp 1.27.17

Warm up: 10 minute shred or dread-mill: treadmill 15% incline, 3.5 speed

1. 10 man makers, 10 baby arnolds, 20 donkey kicks
   1. 2 stairs, 2 gym laps
2. 15 bicep rows, 15 hammer curls, 30 plank shoulder taps
   1. 2 stairs, 2 gym laps
3. 20 renegade rows, 20 skull crushers, 20 knees to elbows
   1. 2 stairs, 2 gym laps
4. 15 squat high pulls, 15 kettle bell swings, 15 russian twists
   1. 2 stairs, 2 gym laps
5. 15 push ups, 30 mountain climbers, 20 tricep kickbacks
   1. 2 stairs, 2 gym laps
6. 30 crunches, 30 v ups, 30 diamond crunches
   1. 2 stairs, 2 gym laps
7. 30 single leg plank, 20 walking plank, 10 each weighted side plank crunches
   1. 2 stairs, 2 gym laps

Challenges:

1. tricep plank walk (10 arm steps)
2. 20 scurpees
3. 30 bridge press + chest fly