Workout 2 – start with rowing/run, end with stairs

Warm-up:

10 min. rowing on ergometer
1 mile run, increasing speed by .1 every 10th of a mile after 1/2 mile
5 min. rowing
1 mile run, increasing speed by .1 every 10th after .4 mile
2 min. rowing
1 mile run, increasing speed by .1 every 10th after .3 mile

Main set (go through 3x)

20x kettlebell hip flicks (video) (increase weight each set)
10/12/15 (10 first set, 12 2nd, 15 3rd) TRX back row (video)
8/10/12 tricep dips on bench
30 sec/40 sec/60 sec box jumps
30 sec/leg single leg balance on wobble disc (pic)
20/leg single-leg calf raises
30 sec/45 sec/60 sec medicine ball throw down (video)
10 pushups
1 min. plank

Bonus set

50 flights of stairs on the stair master

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