MONDAY-23 SEPTEMBER, 2019

BUY IN: 100 CALORIES

2 ROUNDS OF CORE TRAINING'

2 ROUNDS OF SHOULDER REHAB TRAINING

BURGENER WARM UP USING PVC PIPE X 2 ROUNDS.

WORKOUT: afap each set….rest as needed between exercises.

100 push ups

100 ab mat sit ups using a 5 lb plate behind head (keep feet on ground)

100 air squats

50 pull ups or 100 ring rows.

CARDIO:

BATTLING ROPES X 60 SECONDS X 3 ROUNDS.

INTERVALS ON BIKE, ROW, OR SKI ERG OR A COMBO OF ALL 3: 30 SECONDS HARD, 60 SECONDS EASY FOR 200 CALORIES.