WORKOUT #1

10 wallballs (14lb)
100 jumprope
repeat 4x

20 step-ups (12 in) w/ 55 lb each leg
10 cross body shoulder raises (7.5 lbs)
10 bicep curls (12.5 lbs)
repeat 4x

1 min of alt. leg lift plank (10 sec each leg)
45 sec weighted wall sit (12 lb med ball between knees)
repeat 4x


WORKOUT #2

Can be down with a partner, just alt. who is doing "sally" and who is on cardio break.

row (for length of Flower by Moby
sally squat (follow the up and down directions in Flower)
bike
sally pullup
row
sally lunge right leg
bike
sally lunge left leg
row
sally plank