Weekly Workouts - week of 11.12.17

Sunday

Rest day. 

Monday

20 < x 5 man-makers
10 suitcase squats with one KB (5 each side) 
10 toes to bar 
400 <x 100 Jump ropes

4 Rounds (:20 on :10 off): 

• reverse crunches
• toe touches
• crunch hold

4 Rounds (:20 on :10 off): 

• power sit-ups
• flutter kicks 
• Table top knee touches 

Tuesday

Took a 45 minute TRX Bootcamp class at The Darien Y!

Wednesday 

Rest day. 

Thursday

Running/ Hill Workout:
Warm-up:
0:00-5:00 warm-up walk/jog
5:00-6:00 / 3.5mph
 
6:00-11:00 / 6.0mph - First Interval
11:00-14:00 / 4.0mph speed incline 10.0
14:00-18:00 / 6.3mph – Second Interval
18:00-21:00 / 4.0mph speed incline 10.0
21:00-24:00 / 6.7mph - Third Interval
24:00-27:00 / 4.0mph speed incline 10.0
27:00-28:00 / 3.5mph
28:00-33:00 / 7.0mph – Fourth Interval
33:00-36:00 / 4.0mph speed incline 10.0
36:00-40:00 / 7.3mph – Fifth Interval
40:00-43:00 / 4.0mph speed incline 10.0
43:00-46:00 / 7.5mph – Sixth Interval
46:00-49:00 / 4.0mph speed incline 10.0
49:00-55:00 cool down walk 

Friday

Ballet for 1.5 hours

Saturday

Rest day.