B-WL 049

WARM UP: 

1 mile Run as fast as possible (email your time)

 

Stretching

  

3 rounds:

- 40-60 sec hold, Lower Back Machine

- 20 Donkey Kicks each leg

- 10 reps Lower Back Machine

- 30 reps Upper Abs, touch your toes

  

3 rounds: 

- 12 reps, Bent Barbell Rows, at 30-50 lbs

- 12 reps, High Pulls (narrow grip, pull to your chin) at 20-40 lbs

- 30 Lateral Leg lift on each side

- 25 reps One Leg Step Up on each side (on bench or box)

 

Elliptical:

Burn maximum Calories in 10 min