CARDIO
Shoot for 30 minutes of continuous cardio training, whether it is jogging, biking, swimming, etc. Here are a couple goals to shoot for..

Run Goal: 5k
Bike Goal: 7 miles
Swim goal: 1 mile

CORE
4 rounds of:
15 RopeFX Pike
15 RopeFX tuck
15 RopeFX Runner
15 RopeFX Oblique tuck (each side)

FINISH with 1 minute flat plank with feet in RopeFX

Monday, July 13

20 minute AMRAP: (As many rounds as possible in 20 minutes)

10 RopeFX Get-Up
10 RopeFX Push Up
10 RopeFX Body Row
10 RopeFX Lunges
10 Toe Touch
10 Russian Twists
10 Bridge Raise

Today is my 29th birthday, so why not write a workout to celebrate? 

Prior to doing the workout, be sure to properly warm-up to prepare your muscles for work (dynamic stretching, light log, mobility drills, etc)

Complete following in order, for time, and post time in comments:

1 mile run
29 Speed Skaters
29 Burpees
29 RopeFX Cross-Ups
29 Double Unders
29 Wall Balls (or tree balls outside) 25 lb
29 Bomber Push-Ups
29 RopeFX Neutral Grip Pull-Up
29 Ball Slams 25lb
29 Mountain Climbers
29 Thrusters w/ Med Ball 25 lb
1 mile run

                                                                             My Time: 29:17

ACSM has released the top fitness trends for 2014, and what tops the list? 

High-Intensity Interval Training (HIIT), followed by Body Weight Training and Educated and Experienced Fitness Professionals. For the complete list and article, click on this link!