One mile run warm-up with Blythe and Kelly. Then three sets of:
1. Leg crank - (four exercises w/ 10-lb. ball x 20 apiece)
2. Lat pulldown - 70 lbs. x 15 reps
3. Dumbbell chest press - 20 lbs. x 15-20 reps
4. 1-arm dumbbell row - 20 lbs. x 20 reps
5. Kettleball swings - 25 lbs. x 15 reps
6. Triceps to knee tucks - 20 lbs. x 20 reps
7. Jump rope - 300 times (UGH!)
8. Static lunge to shoulder press w/ 8 lb. weights - 20 each leg
9. Triceps skiers on one leg - 40 lbs. - 20 each leg
10. Run 1/2 mile, second set bike 5 min level 10
I won't lie — the three sets of 300 jump ropes made me utter a few expletives. Cool down 1 mile run. HR to 162.
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