Wednesday - Sept. 28

Dynamic Warmup / Jump Rope 2minutes

3 Rounds
 - squat @ 185# x10
 - situp x50
 - deadlift @ 275# x5
 - 4-count flutter kicks x50
 - clean @ 135# x5
 - crunch x50
 - plank x60sec.
 - thruster @ 115# x5
 - Air-Dyne Bike - 5 minutes
Time: 42:15

4 Rounds
 - run 1/4 mile
 - lunge x10 (r/l)
 - squat x20
Time: 12:19

Recumbent Bike
 - 30 minutes
 - level 8/20
 - distance 7.20
 - aveHR 123
 - maxHR 133

Seated Calf Raise
 5x 45, 70, 115, 115, 115, 115#