miscellaneous

run 5 k

superset:

db chest press

p-bar push-ups

db one arm row

db one arm standing lateral raise

db overhead tricep pullover

db tricep kickback

standing barbell bicep curl

sitting db one arm bicep curl

with each superset choose a weight to get 8-10 reps for first exercise and 12-15 reps for second exercise. repeat each superset for total of 3 rounds each. rest as needed between supersets and rounds but try to complete all rounds around 30 minutes.