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Workout

warm up: jog 400m , 10 minutes of mobility

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3 rounds
30 Sit ups; rest 30 seconds
30 Lunges 35# dumbells; rest 30 seconds
30 (3 count) flutter kicks; rest 30 seconds
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Rest 5 minutes
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Elliptical 10 minutes max calories

+ rest 10 minutes

Front Squat 10x w/bar, 5x@60%, 5x@70%, 5x@80% ;Rest 2 minutes
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Strict Press 10 w/bar, 3x5 build to heavy; rest 2 minutes
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DL – 6x4, 70-80% ;rest 2-3


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