tired...

monday
4 flights of stairs with 25lb dumbells.
4 flights of stairs without
15 pushups on medicine ball
15 pullups
70 lounges

x3.

dumbell bench one arm alternating
cable row one arm alterating
hammer curls
dips

x3.

abs

tuesday 500m row. 1m50s 4 stairs 70 lounges 500m row 1m 52s 4 stairs crab lounge x 30 squat thrusts x 15 curls, press up every 3rd. x 15 lat pulls x 15 triceps x 15 deadlift kettle bell shoulders x 15 pullup leg lifts x 10 x5 abs.

wednesday
1 hour spin


thursday
15 min run

20 dumbell squat presses
15 up downs with pushups and pullups
30 lounges w dumbells
x3

15 2 ft box jumps
10 2-deadlift pulls with 1-press
20 medicine ball twists
20 medicine ball slams w twist
20 one leg box squats
x3

abs



.....





bringing back 2006.