Time: 78mins - 5 mins warm up, 51 mins functional workout, 22 mins stretching
Active calories: 698
Total calories: 830
Average Heart Rate: 142 bpm
Range: 74-176 bpm

Functional Workout

Hip abductor machine: 50# (6 of 8 setting) 12 reps x 3
Hip adductor machine: 100#, 90#, 80# 10 reps each, 90#, 80#, 70# 10 reps each, 80#, 70#, 60# 10 reps each

Back extensions 10# 10 reps x 3
Side extensions 10# R&L 10 reps each x 3

Spinner
Backspins R&L 5 each
Forward spins R&L 5 each
Forward & back sit position 5 each
Attitude & Layback position 5 each
Back & forward camel position 5 each
Loop jump 10

TRX spiral position (50 count) R&L 3 each

Step 360
Jump set ups with hop R&L 10 each
Half turn jumps R&L 8 each

RDLs
12# bar - one foot balance R&L - 8 reps x 2

Outside spread eagle position R&L (10 count) x 2
Ina Bauer position R&L (20 count) x 2
Hydro Blade position R&L (20 count) x 2