10-26 WOD
10 minute stretch 10 minute warm up on bike 4 sets leg extensions 3 sets body weight stationary lunges 3 sets of 20 bench step ups 3 sets 15 hanging leg raises 4 sets lying hamstring curls 30 minutes fast walking on 15% incline (5.2) 10 minutes fast walking on 27%...10-22 WOD
35 Minutes fast walking on Incline Treadmill Speed between 5.2-5.4 mph! Varied incline 5 minutes @ 12% 5 minutes @ 15% 5 minutes @ 18% 5 minutes @ 22% 5 minutes @ 25% 40 push ups 5 minutes @ 4.0 mph & 10% holding 5# dumbbells in each hand 40 push ups 5 minutes @...tuesday 10/19 WOD
3 sets single straight leg dead lifts super set with dumbbell swings with 15# 3 sets of single shoulder press with 20# dumbbell super slow on the eccentric movement 3 sets of push ups off upside down Bosu super set with side squats off Bosu Ball 3 sets of 30 Side leg...10/18 WOD
10 30 second bike sprints with 30 second rest in between 5 minutes cool down 3 sets push ups off upside down bosu ball super set with squats with 10 # weight 3 sets of lunges off bench holding 10# plate super set with decline crunches with 25# plate 3 sets v bar close...G-Fit Connect
