Here it is...
Easy 38 minute run (treadmill is okay).
38 push ups
38 lunges (each leg)
38 box jumps
38 dips
Moderate 38 minute bike (easy 10 warm up, then alternate 1 minute hard out of the saddle, with 1 minute hard in the saddle, and 1 minute recovery repeat sequence 6-7xs, then cool down)
repeat push ups, lunges, etc....
Hard 38 lap swim
repeat push ups, lunges, etc....
Have fun!!
Kyle
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