3 Mile Run + Total Body

Medicine Ball Windshield Wipers

*Warm up: Mountain Climbers to failure

 Total Body
Kettlebell Single-Arm Throws (3 sets x 15 reps each side)
Seated DB Curls (3 sets x 20 reps)
Cable Tricep Pushdown (3 sets x 12 reps)
Reverse-grip Chest Press (3 sets x 12 reps)
Upright Rows (3 sets x 12-15 reps)
Machine Low Rows (3 sets x 12 reps)

Abs (4 sets x 12-15 reps)
Medicine Ball Windshield Wipers

• Works: Obliques
  • Lie faceup with feet and lower back on the floor. Place a medicine ball between your feet. Extend your arms out to the sides in a T position. Lift both legs perpendicular to the floor.
  • In a slow and controlled manner, rotate your hips so that your legs move from left to right, in a “windshield wiper” motion.