Basement Variety Work

Warm up : 8 min recumbent bike 8 min Nordic track XC Ski

2 rounds of : 800 run

15 reps each of Swiss Ball hip bridge, Swiss Ball knee to chest, Swiss ball DB overhead crunch, Swiss Ball back extensions.

15 reps each Cross Over Bands: straight arm swimmers, high elbow catch pulls (15 ea arm), chest press, side torso -straight arm turns (15 ea side)

15 DB hammer curls