Monday Sept 29- Workout 1

A.M.-

20 minute brisk walk, targeted drills.

P.M.-

Ball/roller work, mobility warm-up.

1- Front Squat- warm up 5Xbar,95,3X115,1X135
8X135,155,160

2- Push up w/feet on stability ball & prone jacknife/back lunge & DB row (30's)
Alternating sets of 6 reps each, 6 rounds in 10 minutes.

3- DB squat (35's)& Push up/inverted row w/feet elevated
Alternating sets of 6 reps each, 7 rounds in 10 minutes

4- Aerdyne intervals- 60 hard, 120 easy X 6- 2 minutes warm up & cool down.

Notes: OMG.