30min eliptical
-13min steady
-upper body heavy resitence intervals:
5x 10 sec on/1min off
4x 10sec on/40sec off
5x 10sec on/30sec on
1x5 pullup & dips
2x3
bw+25# 5 count
pullups
dips
back extension x10
2x 55# DB swing x15
toes to bar x3 w/negative
knees to elbows x3 w/negative
3x
40sec plank/side plank l&r/flutter kick
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