Week 11, Workout 3

20 min cardio your choice

10 deadlifts
10 thrusters
5 burpees

10 rnds.

Week 11, Workout 2

15 min bike

hammer curl
dip
bb curl
extension
rope curl
rope pushdown

1 min each. 3 rnds.

Week 11, Workout 1

jog 6.3mph 5 min
7.0mph 10min
7.5 3min
6mph 2min

walking lunge
flat bench press
bent row
crunch on ball
d.b. push jerk
30 sec. plank

12 reps, 4 rnds