Workout 15 / Cycle 1
Warm up:
5 minutes on eliptical
2 sets 10 each...with 3# - 8# dumb bells
A)
Three sets of each with 60 seconds rest after each set.
Dumb Bell Push Press x 12
Side Plank x 30 seconds each side
Single Leg Hip Bridge x 10 each leg
Quad extension x 12
B)
21 Burpees
15 Thrusters
9 Pull Ups / Inverted Rows
800 meter row
9 Pull Ups/ Assisted Pull Ups / Inverted Rows
15 Thrusters
21 Burpees
Cool Down
5 minute walk on treadmill
Complete all stretches for 30 seconds on each side
