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Hope everyone is loose, well rested and ready to go hard today. It was a nice relaxing day yesterday and I can honestly say, the stretching did wonders for me. So today we are going to crank up the intensity a little bit and get ourselves mixed up in a high intensity, active recovery, sweat inducing, heart racing, respiratory crushing workout. Oh yeah, be excited, very excited.

** Repeat super-sets 2, 4, 6, and 9 - 3 times before moving on **

1. 5 minute jog - recommend 6 mph

2A. 1 minute Goblet Squat
2B. 1 minute Dumbbell Chest Press: Do this on a medicine ball (use 60% your max)
2C. 1 minute Pull-ups

3. 4 minute heavy jog- recommend 7 mph 2 incline

4A. 1 minutes Side Lunge to Curl (20 lb dumbbell)
4B. 1 minute Shoulder Press (30 lb dumbbell)
4C. 1 minute Single Arm Bent Over Rows (30 lb dumbbell - switch sides at the 30 second mark)

5. 3 minute light run - recommend 8mph 3 incline

6A. 1 minute Mountain Climbers
6B. 1 minute T-Pushups (10lb dumbbell)
6C. 1 minute Lat Pull-downs (chin up position)

7. 4 minute heavy jog- recommend 7 mph 2 incline

8. 10 - Get Ups to Push-ups (hold 2 10 lb weights)

9A. 30 Ball Crunches
9B. 15 Tricep Cable Pull-Downs
9C. 15 Hammer Curls

10. 5 minute light jog - recommend 6 mph - flat incline (cool down)

Let the sweat pour!!!