CDOT
1300
Warm Up
Treadmill - 3 mph, 3% incline, 5 min
Hip Hammy Flow
Dumbbell Halos
SIP
Scales - 20 seconds each position
Inversions - headstand hold, handstand hold, handstand hold
Plank - Accumulate 2 min (40-25-25-25-15 sec)
Calisthenics
10 rounds every 90 seconds
1 neutral grip pull-up
5 push-up
10 air squat
Great movement, about 50 seconds work and 40 seconds rest each round
Cybex Machine Row
12x35
12x55
12x75# stack
40 minutes total workout
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