Hurricane Category 3

TFW Warm-up

1a. Treadmill at 11.0 mph and 10% grade incline for 3 sets of 25 seconds

1b. Knee to Elbow Pushup 3×8 ea. side

1c. Straight Leg Bicycle 3×25

*Do one exercise right after another for 3 sets then move on to the next group

2a. Treadmill at 11.5 mph and 10% grade incline for 3 sets of 25 seconds

2b. Judo Pushup 3×10

2c. Sprinter Sit-Ups 3×25

*Do one exercise right after another for 3 sets then move on to the next group

3a. Treadmill at 12.0 mph and 10% grade incline for 3 sets of 25 seconds

3b. Pushup to Side Plank 3×5 ea. side

3c. Barbell Abdominal Twist 3×10