1/15

A. Back rack reverse alternating lunges, 12 total (6 each side alt) x3; rest 1:30

Did this with 45# bar. 

B. Bent knee alt sit ups (14-18 reps)x4 sets; rest 1 min

Did this. 18 reps each time. 

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20-15-10

Wall ball

Row for calories

Run 400 m after each set (3 total)

Total time: 13:07.1 

Round of 20: 4:56.4

Round of 15: 4:36.5

Round of 10: 3:342 

Used a 10# wall ball. 

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Seated legs extended forward fold stretch

Seated butterfly hip stretch

Calf/achilles stretch

Did this.