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  1. #61
    Join Date
    Oct 2016
    Posts
    74
    3 rounds kettlebell:

    12 Swings - 25lb
    12 Squats -25lb
    12 High pulls - 20lb
    12 Figure 8s - 20lb
    12 Two arm rows - 15lb
    12 Floor press - 10lb
    12 Clean and press - 10lb

    10 minute treadmill run

  2. #62
    Join Date
    Oct 2016
    Posts
    74
    20 minutes stationary bike
    15x3 20lb kettlebell squats
    15x3 20lb kettlebell sumo squats
    15x3 20lb closed leg kettlebell squats
    15x3 60lb leg curls
    15x3 60lb leg extensions
    15x3 60lb leg curl extensions
    15x3 20lb walking lunges

    300 counts jump rope

  3. #63
    Join Date
    Oct 2016
    Posts
    74
    3 sets

    10 8lb medicine ball slams
    10 40lb suspension rows (ea side)
    10 WGS with walk out
    10 Swiss ball roll out
    10 20lb cable core press
    10 minutes treadmill

  4. #64
    Join Date
    Oct 2016
    Posts
    74
    15 minutes treadmill HIIT
    Additionally, during the HIIT, I was able to hit 1 mile in exactly 13 minutes. I know I haven't been tracking my runs lately, but 13 minutes for a mile is by far my best time.

    Then proceeded with some circuit:

    4 sets
    30 second 8lb ball slams
    30 second ea side 30lb cable core press (hold)

    4 sets
    15 ea side single leg hip raises
    15 ea side step ups
    2x15 sec 20lb overhead db farmer's walk

  5. #65
    Join Date
    Oct 2016
    Posts
    74
    15 minutes treadmill HIIT
    Additionally, during the HIIT, I was able to hit 1 mile in exactly 13 minutes. I know I haven't been tracking my runs lately, but 13 minutes for a mile is by far my best time.

    Then proceeded with some circuit:

    4 sets
    30 second 8lb ball slams
    30 second ea side 30lb cable core press (hold)

    4 sets
    15 ea side single leg hip raises
    15 ea side step ups
    2x15 sec 20lb overhead db farmer's walk

  6. #66
    Join Date
    Oct 2016
    Posts
    74
    3 sets, 5 minutes burpees
    3 sets, 5 minutes minutes jumping jacks
    20x4 wall balls
    20x4 tuck jumps
    20x4 mountain climbers
    20x4 squat jumps
    20x4 high knees
    20x4 plank jacks
    20x4 skater plyos

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