FRIDAY: 21 JUNE, 2019....3 RD WORKOUT OF WEEK 1.

buy in:

100 calories on either the bike, rower, ski erg

2 min of planks

25 evil wheels.

WORKOUT:

2500 MTRS ON THE ROWER +15 BALL SLAMS+15 KB SWINGS+15 AIR SQUATS

2000 MTRS ON THE SKI ERG OR??? +20 BALL SLAMS+25 KB SWINGS+20 AIR SQUATS

1500 MTRS ON THE AIR ASSAULT OR BIKE+25 BALL SLAMS+25 KB SWINGS+25 AIR SQUATS.

SHOULDER REHAB: (SEE DAY 2) FOR EXPLANATION.

battling ropes: 1 min on, 1 min off x 2 rounds.

100 abdominal exercises your choice.