Workout...the weak need not apply!

Sprint jog 1 mile

Push Up to side plank                                    10           10           10

Single arm kb swings                                      45           45           45

Plyo Lung                                                         60           60           60---seconds

Bent Row                                                         10           10           10

DB Lunges                                                        10           10           10

Push-Up/Row                                                  10           10           10

Alt Lunge Twist                                               10           10           10

Shoulder Drop Press                                       10           10           10

Feet Elevated Push-Up                                   15           15           15

Mountain Climber                                           20           20           20

Chin Ups                                                           60           60           60---seconds

Planks                                                               60           60           60

Side Planks                                                       30           30 (each side)

Explosive dips                                                   max       max       max

Pause Squat                                                       5              5              5

Jog/sprint 1 mile