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Monday 2-27-12 3
Rounds, 10 minutes each, total work time 30 minutes. 1:15 rest between rounds. 1.
Incline Sit up 2. TRX Horizontal pull up 3.
Cable Upright Hi Pull 4. Cable Supinated Rope Press 5. Hip Drive
from the Deck 6. Decline Push Up 7. Lateral Speed Hop 8. Bench Dip 9. Cardio Quad: Treadmill, Versa Climber, Bike, or stair runs....you
choose. 10. Ab Mat Sit Up. "Finish Strong"
Friday, 2-24-12 KB Complex: 10 reps each, 5 rounds 1. Squat 2. Hi Pull "from deck" 3. Overhead "step
back lunge" 4. Plank "one arm row" 5. Windmill Bonus: 3, 50 yard sprints or 100 bicycle crunches
Wed, 2-22-12 Title:
"1-15" Do each movement 1 time, then two, then three....all the way to 15...with perfect form. Have
fun and get it done! Burpee Squat Leg Flutter Push Up (hands release) KB Swing...no kettle?..do step back lunges or 20 yard sprints. (Down and back equals 1 rep)
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