At Clubhouse:
Warm-up
10 min. treadmill running (6.3 - 7.3 pace)
10 Burpees
5 pull-ups/4 chin-ups
10 min. rowing
10 Burpees
3 pull-ups/3 chin-ups
10 min. elliptical (hills)
10 Burpees
3 pull-ups/3 chin-ups
ab work on floor
Stretching/cooldown
At Home:
15, 10, 7, 5 Countdown:
Burpees
Dumbell Thrusters (2x20 lb DB)
Saxon side bends (2x5 HH)
2-handed KB swings (44 lb KB)
Russian Twists (10MB)
Iron crosses (2x 5lb CB)
Situps (with 15 lb DB).
V-ups (2x5lb AW): 12
Prone Flutter Kicks: (2x5lb AW): (40)
Leg raises w/lift (2x5lb AW)
Pull-up-Chin-ups: 5/4
