Roctober Fitness Challenge – Day 22

Circuit 1:
pullups – to fail
jump squat – 15 reps
one leg pelvic thrusts – to fail, each leg

Circuit 2:
wide grip pullups – to fail
squat swings – 10 reps
jumping lunges – to fail

Circuit 3:
plank rows – 10 reps (5 per arm)
supermans – 20 reps
squat with bicep curls – 10 reps
1 minute hill run – 15 incline, 5 mph(women) 7mph (men)

Circuit 4:
hack squats – 20 reps
seated hamstring curls – to fail
hammer curls – 10 per arm
fast jumping jacks for 2 minutes

Circuit 5:
crossover lunge with hammer curls – 20 reps
ball crunches – 25 reps
hanging abs with twist – 8 reps per side
1 minute hill run – 15 incline, 5.5mph (women) 7.5mph (men)

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