Friday August 27, 2010

Make sure to log this week’s workouts as they are Benchmarks.

Weekly Warm-up
5mins roll-out/free style

2 Rounds:

• 1 Lap Bear Crawl
• 10-15 Split Squats/side [32x0]
• 10-15 Lateral Split Squats/side [32x0]
• 10-15 Ring Rows [3021]
• 10-15 Y’s, hold for 3 sec at the top.
• Arm swings + Legs swings

Part 1:
Dumbbell Press 5 x 8-12 – rest 2mins

Part 2:

• 6 Tabata Intervals of Thrusters @ 45% 1RM Push Press or 65% 1RM Press or 70% 5RM Press
• rest 30sec, then

• 6 Tabata Intervals of Kipping Pull-ups
• rest 30sec, then

• 8 Tabata Intervals of Wall Ball

Score your total reps for each set of Tabata Intervals

Optional After Party:
Lat and Chest Stretching: 2mins/stretch/side