wednesday

Workout today:
Treadmill
2 min warm up
1 min push
1 min base
2 min push
1 min base
3 min push
1 min base
2 min push at 4% incline
90s base
2 min base at 6% incline
90s base
30s all out at 10% incline
1 min recovery
2.5 min push
1 min base
2 min push
1 min base

Floor
600m row
(x1)
21 arm curl (7 bottom half, 7 top half, 7 full)
12 tricpe extension
12 alternating staright arm forward and sides
(x3)

6, 8, 6, 8, 6 reps
Kneeling concentration curl
Diamond push up
Power squat + jump

150m row sprint
20 medicine ball jacks
(x3)

Party on!

tuesday

Workout today:

Run to row
4 mile run
400m row
2 mile run
200m row

12 jump lunges
10 kettle swing with 25lb
8 3squat, 3 push up
(x3ish)

20s on 10s off
Side plank crunch
(x 6)

3 mile run
300 m row
1 mile run
100m row

12 jumping jack with medicine ball
24 standing toe touch medicine ball
12 soldier plank
(x 3ish)

20s on 10s off
V up with medicine ball

Wednesday

Today's Workout
Treadmille:
1 min base
2 min push
1 min base
3 min push
1 min base
90s push
1 min base
1 min push
1 min all out
1 min recovery
3 min push
1 min base
2 min push
1 min base
90s push
1 min base
1 min all out

Floor

12 squat and press, dumbbells by shoulders
12 tricep extension, 15lb
16 lunge hops
(x 3-4)

12 hammer curls, 15lbers
8 one leg dead lift, 15lbers
8 one arm dumbbell side bend
20 mountain climbers
(x 3-4)

10 in and out hands on cart
10 in and out feet on cart
10 v ups feet on cart
10 side in and out on cart
(x3)

Party on!