Tuesday, April 30

WARMUP:

5 minute jump rope

**try to do the last 10 sec of each min double under**

MAIN:

10 – 12 – 8 – 4

Bench

Bent Over Row

Lat Pulldown

Tricep Pushdown with Rope

Easy Bar Bicep Curl

At the end of each round do

10 right and left side step ups with a challenging weight

20 Box Jumps

Monday, April 29

1mile run
BT Abs:  with a partner holding your feet down do 25 of each:
Full sit-up
Right clap (sit up and reach across your body and "high five" your partner with your right hand)
Left clap (same as right clap)
Resist (sit up and have partner press you back as you resist)

3 Rounds
30 yd walking lunges
50 air squats
25 back extensions

Friday, April 19, 2013

3 Rounds



2 lap run (200 – 400 yard run)

15 DB deadlift 20lbs / 25lbs

15 Weighted Squats 15lbs / 10lbs

100 jump rope

2-lap run

15-hand release push up

15 sit ups

15 one legged squats

2-lap run

15 frog jumps

15 burpees

15 dips

Wednesday, April 10th

AMRAP 20 Minutes

100 Run- increase speed of each run each round
10 HR push-ups
15 Air Squats
20 Split squat jumps (each leg counts as 1)
25 sit-ups
10 yard crab walk
10 yard bear crawl

After 20 Minutes

2 x 100 Sprint - walk a 100 between each one