Amazonia: the Proclaimers

If'a could squat 500 miles...
It takes a breed of woman to squat 500...
Miles, and times and times and more.
Yadadatdah!

Run 1 mile or 1.5 elliptical
And
4 miles bike or 800 m row.

33x3 each:

1. Air squats
2. Lunges
3. High knees
4. Jump squats
5. Sumo deadlift.

5 jack burpees

Core: 5 minute obliques

http://youtu.be/dTq9GCakoHI

About thirty seconds each side, 2 rounds, 4-5 mins.

1. Plank hip Twist
2. Side Plank Hip Raise
3. Lying Leg Twist
4. Iso-Push-Up Knee to Elbow
5. Russian Twist

Follow Along. MAx Effort