Workout 179

Warm-Up: 400m run 10m stretches Agility Ladder Suicides- start with the farthest distance; after each length, complete an exercise: 5 push-ups 10 squats 15 jumping jacks 20 flutters 25 supermans 30 lunges 35 crunches 40 high knees Spin Bike– 40 minutes

Workout 170

Spin Bike- 30 minutes of intervals 3 Rounds: 40m walking lunges 3 x 1 min ab exercise (round 1: plank jacks, flutters, heel touch) (round 2: crunches, scissors, hip thrust) (round 3: rope climb crunches, supermans, plank)