Wednesday - Jan. 18

Dynamic Warm-up / Jump rope 2minutes

10 Rounds
 - jumping jacks x10
 - squat x10

3 Rounds
 - 2-arm Swings @ 32kg x20
 - Pullups x10, 8, 6, 4, 2 (30sec. rest betweem)
 - DB row @ 55# x20 (r/l)
 - 4-count flutter kick x25
 - leg lever x25
 - plank 60 sec.
Time: 31:40
 - aveHR 110
 - maxHR 143