Week 13, Workout 3

bike 5 min
15 min every 4 min. do a 1 min sprint (will be very hard)

squat s.w. hanging leg raise - 4 sets, 12 reps
stiff legged deadlifts knee tuck with feet on swiss ball - 3 sets, 12 reps
lat pulldown s.w. cable oblique twist
leg extension s.w. calf raise - 3 sets, 15 reps
rope cable row on bosu s.w. back extension on swiss ball - 2 sets, 15 reps

Week 13, Workout 2

jog- 5 min 6 mph
3 min 7
1 min 8
3 min 6
1 min 8
walk 2 min 4 mph

Preacher Curl
Dips
Cable Curl
Rope Extension
Hammer Curl
Close Grip Bench Press

1 Minute Each
3 Rounds

Week 13, Workout 1

jog- 6.0mph 5min

forward intervals 30:30 work:rest using at least 10.5mph 5x
backwards 10:20 sec work:rest intervals (start at 4.0 mph, 5mph, try to get up to 6.0) (remember hold onto the side handles until you can take 1 hand off and then hopefully both)

Hang Cleans
Push Jerk
Pull Ups
Wall Balls
Box Jumps
Push Ups

1 Minute Each
3 Rounds