Chris Ullom

Complete exercises as a circuit:

1. Squat Press 2 x 20
2. Wide Grip Pull-Down (or Pull-up) 2 x 20
3. Overhead Kettlebell Sit-ups 2 x 20

    1/3 mile run on treadmill

1. Flat DB Chest Press 2 x 20
2. Inverted Rows (TRX, Rings, or in Squat rack w/Olympic Bar) 2 x 20
3. Incline Bench Knees to Elbows 2 x 20

    1/3 mile on Stairmaster

1. Cable Fly 2 x 20
2. Cross-Cable Reverse Fly 2 x 20
3. Physioball Pike's 2 x 20

    500 meters on Rower (under two minutes)

1. DB Hammer Curls 2 x 20
2. Tricep Pushdowns w/ Rope 2 x 20
3. Knee Bikes w/ mini-band around feet 2 x 20 each side

    1 mile on Stationary Bike (under 3 minutes)