WOW: Work Out of the Week

Warm-up
Bike 12 miles OUTDOORS...ready...go!

First Combo
Full Body: 25 Jumping Jacks with 7.5lb DBs
Upper: Bench Press, 1st Set, Upper: 21 Reps, base weight
Full Body: 25 Jumping Jacks with 7.5lb DBs
Upper: Bench Press, 2nd Set, 14 Reps, increased weight
Full Body: 25 Jumping Jacks with 7.5lb DBs 
Lift: Bench Press, 3rd Set, 7 Reps, further increased weight

Second Combo
Core: 15 Leg Raises on Bench
Full Body: 15 Kettle Bell Raises, Front Up/Downs, 45lbs
Core: 15 Leg Raises on Bench
Full Body: 15 Kettle Bell Raises, Front Up/Downs, 45lbs
Core: 15 Leg Raises on Bench
Full Body: 15 Kettle Bell Raises, Front Up/Downs, 45lbs
Core: 10 Ab Wheel Reps

Third Combo
Core: 15 Ab Wheel Reps
Full/Upper: 30 Left/Right Punching Combos, Heavy Bag
Core: 10 Ab Wheel Reps
Full/Upper: 30 Left/Right Punching Combos, Heavy Bag
Core: 10 Ab Wheel Reps
Full/Upper: 30 Left/Right Punching Combos, Heavy Bag