Wednesday- 1.5 mile run with another .5 mile of wind sprints finishing with a jog to about 2.5 miles
Thursday-
scorpion pushups x 20
dumbbell fly on body ball 10 x 12lb
leg extension 20 x 40lb, 8 x 50, 6 x 60
jump squat to failure (12)
single arm decline dumbbell press 12 x 20lb
V cable fly x 15
squat thrust x 20
side lunges x 10 ea side
close grip push up x 12
plank 2 x to failure
jump squats x 15
one leg squat x 10 ea leg
jumping jacks 1 min
military shoulder press 10 x 15lb
wood chopper x 15 ea side
static lunge w/ lateral raise 10 ea leg x 8 lb
reverse crunch x 10
hanging ab twist x 10 ea side
30 sec on, 30 sec off x 5 repeats at 9 mph
jog to 10 minutes at 6 mph
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