December 3rd

Warm-up: 2 rounds

*8min jog (use the gym if permitted)
*75 med ball squats
*75 jumping jacks
*75 crunches
*75 single skips
*400m jog
*50 Mountain Climbers
*50 Lunges
*50 push ups
*50 high kicks (dynamic)

finish with: 3mins. stair work and 50 crunches

"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides) 
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

• 7 Thrusters 5 times

"ARMS"

sets - 10 reps, Tricep Dips (15 pounds)

2 sets - 10 reps, Tricep extensions (15 pounds)

2 sets- 15 Tricep Dips