Warm Up
Tiger Pushups
Crucifixion
Scorpions
Reverse walking lunges hands overhead
High knee walk, Lunge with quad stretch
Walking knee out
Lunge with a double twist
Superman walk
Kick walk
Work Out so to speak
20 minutes of treadmill intervals
Core
3x24, 4 way neck machine, 120
3x20, Hyperextensions
3x20, hanging knee raises
3x20, push pull, 60
3x20, cable crunches, 150
Actually I messed around with reverse hyperextensions, and glute-ham situps for a couple of sets since the gym has new equipment. But the net effect was about the same.
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