For our first session, five people joined me at the Wade Wallace Stadium on Duke's campus. It was very hot, but we had a great time! From warm-up to finish, this workout takes about 1 hour.
warm-up
10 minutes -- dynamic movement (neck, arm stretches, squats, lunges, jumping jacks, high knees)
2 min kettlebell swings (no break)
20 single press (each arm)
20 reverse pull-ups
20 curls (each arm)
20 push-ups
20 bent over rows (each arm)
Stadium steps (most of us finished half the stadium and couple people did several additional rows)
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