Prefatigue:
Chest - Dumbbell Fly progression, 10 reps per exercise, 2 circuits with 1 min in between
10#, 12#, 15#
Legs - 4 x 10 Dumbbell squat with 2x40# dumbbells. rest 1 min between sets
Back - hold static lunge and perform 4 x 10 dumbbell row. rest 1 min between sets
Shoulders - holding 1x15# dumbbell and 1x10# dumbbell, do front raises 4 x 10. Alternate weights on each side, rest 1 min between sets.
Event:
Interlace pushup w/ row and thruster using 2x40# dumbbells. Do 5 reps with 40's and then 5 with 30's. My time was 1:17. Evan got 1:12. GRRR
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