Summer Project

A1-Pulldowns 40/40/40 Bowflex
A2-Squat Thrust

B1-Sit ups on stability Ball 8/8/8 med ball
B2-Back Extension on Bench

C1-Decline BB Press 46/46/46
C2-DB External Rotation 8/8/8

BB Squat 46/46/46
Hamstring Curl 15/15/15

Then I added 1 arm swing pyramid ladder using 44,35,24,24,35,44 and the reps were ladder 1,2,3,4, 40s rest between ladder, only drop KB when ladder is complete. This was a really very nice cardio/strength workout and going the pyramid made the 24 so easy and the 44 not too bad.