Mike's Last Shift in MFRE Workout

Abd "crosses": 3 x 50 reps

* in supine position, arms and legs spread apart, R hand touches L foot, and etc.

Mike's Routine:

5 sets of:
10 Dumbbell High Pulls From Hip Up On Toes
10 Dumbbell Snatches Up On Toes
10 Dumbbell Squat Press UP On Toes
10 Dumbbell Biceps Curls
10 Dumbbell Bent Over Rows
10 Dumbbell Snatches Up On Toes
Rest 2 min

* I used two 20 lbs Dumbbels
* I completed each set within 2 min, and I rest between sets 2 min. Total workout time was 18 min.
* Good workout Mike. Thanks. We will miss you here. Good luck in Philadelphia Fire Dept!!!
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