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15 min warm up on elliptical.

DB Milt Press
Shrugs
DB Curls
Tri-push downs
Reverse Hyper (light weight, high rep)
1 min forward sprint on elliptical
1 min reverse sprint on elliptical
- 4 rounds, no rest between exercises or rounds - did several warm up circuits with lighter/no weight working up before starting work rounds.

15 min cool down on elliptical