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25 body weight squats
Chin ups to muscle failure with leg lifts
25 body weight squats
Alternate grip pull ups to muscle failure with leg lifts
25 body weight squats
Repeat until 30 - 40 pull ups and 100 body weight squats
20 close hand push ups
34 sit ups
20 push ups
35 supine bicycle reps each side
20 wide arm push ups
35 flutter kicks
Rope climb x 2
10 burpees
10 burpees
Brisk 1.25 mile walk with 45 pound back pack.
More exercises here:
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