WORKOUT

5:25 AM - 70 mins of Spinning ~14 miles ( 118 AVG - 137 MAX HR) 390 Kcals.

6:50 AM - 36 mins of NROLFW -Stage 1 Workout A (107 AVG - 127 MAX HR) 160 Kcals.
Warm-up:
Squat to Stand: 16 reps.
Lateral Lunge: 16 reps.
Rev. Lunge w/Twist & Overhead Reach: 16 reps.
Inchworm: 8 reps.
Workout A:
Squat: 135/15 (60 sec. rest) x 2 sets
Push-up: BW/15 (60 sec rest) Seated Row: 75/15 (60 sec. rest) X 2 sets
Step-up: 20/15 (60 sec rest) Prone Jackknife: BW/15 (60 sec. rest) x 2 sets

7:15 PM - 30 min of Stepper - 3.25 miles (118 AVG - 122 MAX HR) 165 Kcals.
Manual Level 6 for entire workout.