Time: 68 mins - 4 mins warm up, 50 mins strength work out, 14 mins stretching
Calories: 571
Active calories: 609
Average Heart Rate: 137
Range: 50-177

Worked with Trainer Dan today. First time with this workout.

Circuit #1 x 3
Goblet squats (30#) 12 reps
DB Deadlifts (30#) 12 reps
Hammer curls to shoulder press (10#) 12 reps
Walking lunges
Rope slams (30 sec)

Circuit #2 x 3
DB Incline press (15#) 12 reps
Single arm bench rows (25#) 12 reps
Bear Crawls 8

Circuit #3 x 3
1 minute Bosu sumo squats (2 bosu balls) with low holds

Circuit 4 x 3
Seated row (40#) 12 reps
Mountain Climbers 15


Notes: Hardest part of this work out are the rope slams. Those ropes are heavy and it is hard to keep them going. I get tired after 15-20 secs. This could be a BA looking exercise if one does it well.