W4/D6 Optional challenge day

Warm-up run Decent - Accent 50 Med ball push-ups 40 Russian twists 30 Reverse crunches 20 Pull up knee raise 10 Inverted row 10 Chin ups 20 Kb squat to overhead press 30 Stability ball hamstring curls 40 High knees 50 Burpees 10 Minute max calories air bike Cool down