DAY 15 / 56

VITALITY AM  
2000 m row warm-up 
then 

10x push-press w/ 25#db 
15m db overhead lunges 
15 farmer carry walk 
5x rounds 
then 

20-2 latter (coming down in steps of 2) 
right arm shoulder press 15#DB 
ball slam 
left arm shoulder press 15#DB 
push-ups 
5 long breaths in the plank 
then 

30 v-sit ups 
15m weighted lunges 
x 3 rounds


BIKING PM 
80:00 minutes @130bpm heart rate