Warm-Up:

2 Minutes- UPPER Body (swings, crosses, twists, stretch)

2 Minutes- LOWER Body (swings, squats, lunges, stretch)

2 Minutes- CARDIO Body (air squat, jump squat, push-up, burpee)

Strength:

5 Rounds for FORM!

20 Standing Dumbbell Shoulder-to-Overhead (10 per arm)

– Superset with –

10 Dumbbell Windmills (5 per arm)

Workout:

2 Rounds for Time:

1 Round =

400m Run

4 Rounds of: 5 Single-Arm Dumbbell Row, 10 Push-Ups, 15 Air Squats

400m Run

Rest 3 Minutes between rounds

“Couch to 5K” – RACE WEEK! Day 1:

All: 8 x 200m Run

Track Fastest and Slowest times, leave all other times and notes in comments.

30-Day Push-Up Challenge:

Day 20:

24 Reps

14 Reps

8 Reps