Friday August 24 ( Great job through week 3, especially to Carla and Lisa who are pushing and seeing great changes in their stamina, strength and toning. Great dedication ladies!

Tabata – squats, push-ups, pull-ups

Hill runs – one group (until we say uncle)

Stretching w/partner (extra time)


Thursday August 23 (This was definitely next level

Warm up lap
Sprint workout 12 minute cycle: 30 / 30s

1. Abs – core workout (Bicycle Exercise 12-16 reps each side, Vertical Leg Crunch (upper body lift , Reverse Crunch knees at 90 degrees lower body lift, Planks 45 sec - 1 minute (3-5 sets)

2. 15 Dips, 50 jump rope, 1 cone sprints (repeat) circuit. 5 X

Cool-down