The next 4 weeks…

January 6, 2014
VITALITY AM
10:00 Warm-Up
then

18' step-up
5x (each leg) w/ 30# DB
10x (each leg) no weight
5x rounds
then

5x of 8 chin-ups
then

20-18-16-14-12-10-8-6-4-2
Ab mat sit-ups +
push-ups
then

100 walking lunges w/ 30lbs DBs


CYCLE PM
10:00 warm-up progressing to
240 WATTS

60:00 minutes @ 230-245 WATTS