Day 335

BACK, CHEST, & CARDIO.

Warm up with 5 minutes on the bike, out of the saddle, high resistance.

Grab a stability ball, one very heavy dumbell (I used 30lbs), two heavy dumbells (I used 25lbs), two medium dumbells (I used 15lbs), a mat, and a jump rope.

Using the stability ball and your heavy weights, chest press for 1 minute. Jump rope for one minute. With your very heavy dumbell, bent over rows, 30 seconds each arm. Repeat for three full sets.

Using the stability ball and your medium weights, flies for one minute. Sprint 20yds, jog backwards back for one minute. Standing up, slight bent at the waist, back flies with medium weights for one minute. Repeat for three full sets.

Push ups for one minute. With medium to heavy weights (I used my 15lb dumbells), renegade rows for one minute. Bear crawls for one minute. Repeat for three full sets.

30 pull ups, 30 up/downs. Repeat until your hour is up.