Warm-up: 10-15 min on the bike, skipping, jogging...
Exercise 1: Cross Flow - 1 min. on / 30 sec. off x 5
Exercise 2: Lateral push-slides - 3 x 10 each arm
Exercise 3: Push-ups - 4 x 20 (slow coming down, explode going up)
Exercise 4: Elev. Push-ups - 4 X 20 (SLOW COMING DOWN, EXPLODE GOING UP)
exercise 5: Single arm raises - 3 x 12 each arm (weight, jug of water...)
Exercise 6: Tricep curls - 3 x 15 (weight, jug of water...)