Heavy Fran21-15-9Thrusters #75Pull ups Not for time *but wish I would have just for reference
5 min air squats NO BREAK 5 min walking lunges (copied from Stacey's previous post..Killer!) +2 min plank50 bicycle crunches1 min plank (right side)50 bicycle crunches 1 min plank (left side)50 hip ups X3+3.5 miles in 32 minutes
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Megan MowerFor July 9thran 3 miles and played a pickup game in provo
Rehab:Heat/Stem-15 minutes10 minutes Nustep10 minutes Bike5 minute Wall Slides10x3 leg extensions10X3 side leg extensionsIce/Stem: 15 minutesExtra:15 minute ab workout25 minute bike
15 Ring Rows30 Russian Twist #2645 Wall Balls #2060 Push-ups75 Squats90 Sit-upsFarmers Carry across parking lot 2 KB #35Between each workout