TD 23072013

Morning – C + CF

1h hardcore spinning

30mins WOD

15mins amrap of:

5 sprints

5 burpees

5 mountain climbers

5 push ups

5 jumping lunges

15mins amrap of:

10 sprints

10 burpees

10 mountain climbers

10 push ups

10 jumping lunges

Evening – G – 1h

100 air squats

100 sumo squats

TRX BOSU squats, lunges, jumps, leg lifts

elevated: push ups, one leg push ups, one arm plank

swiss ball roll up (hemmies)

swiss ball push ups hips lift