Put Forth Effort

Warm up

Assault bike – 10 min 

Cardio 

Incline treadmill walk – 35 min @2.5mph 

Core Training 

2 rounds of : 

50 stick twist 

50 stick side bends 

50 reverse crunches 

50 ankle taps

50 flutter kicks 

Calisthenics 

Push-up Routine 

2 rounds of:

15 wide

15 decline

15 diamond 

15 pike 

15 regular 

15 incline 

Resistance bands face pulls 

5×30

Pull-ups 

5×8

Air squats 

5×20

Russian KB swings 

5×20@53lbs 

Dips 

5×10

Alt. KB snatches 

50 each side @44lbs 

Hanging knee raises 

5×12

Extra core 

2 rounds: 

15 KB around the world @44lbs each side 

30 alt stand KB leg raise @44lbs 

15 KB side bends @44lbs