Monday 26/12/16
A. WARM-UP (30 sec each) x4
-side lunges
-front lunges
-squat kicks
-hindu push ups
-arch/hollow on the bar
B. EVERY 3MINS FOR 36MINS
a. row 20/18 cal
b. 30 back rack lunges (RX: 60/40kg , Sc: 20/15kg)
c. 400m run
d. 50 pull ups