2/19 C Shift

21 Dumb Bell bench press
21 Squats
400m run
15 Dumb Bell bench press ( add weight)
15 Squats
400m run
9 Dumb Bell bench press ( add again!)
9 Squats
400M run

Weight on bench press should be heavy but enough to do in one set.
Squats should be bellow parallel
and Runs can be on a treadmill or a 1/4 mile coarse around the your station.