Monday’s Workout

Warm Up

Jump rope, side lunges, transverse lunges, I leg reaches, TRX rows


4 Rounds of:

30 second run on the treadmill at 25% incline and 6.5mph, 10 pull-ups, 135 lb trap bar carry down and back (guess 50 yards round trip), 5 kettlebell squat curl presses(35, 35, 44, 53lbs)

Challenge of the week:  1/2 mile Sprint on the Keiser Spin bike level 12.  Took me 34 seconds.  Flushed the legs out for 3 minutes and attempted it once more.

2 Rounds of:

20 Converter Ball Slams, 15 medicine ball slams, 10 jump squats, 5 burpees

4 Rounds of:

40 seconds on the slide board partnered with 10 seconds on the battle ropes with various wave patterns


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