MONDAY, 8 JULY, 2019

BUY IN:

100 calories on bike, rower or ski erg.

60 sec plank +25 ab mat sit ups+25 leg lifts+15 evil wheels x 2 rounds!

WORKOUT: 5 rounds afap:

10 kb swings

10 ball slams

10 presses or 10 push ups

10 pull ups.

300 reps of shoulder rehab using the bands. perform all 5 exercises:

  1. squeeze and pull

  2. squeeze and pull +tricep push down

  3. tricep pump

  4. band curls

  5. tricep push down using bands.

fyi it took me 3 sets to get all 300 reps in.

CARDIO: (use bike, rower or ski erg)

15 sec sprint +45 sec rest recovery for 200 calories.

stretch