Monday, April 16, 2012

A) Five sets of:
Supinated-Grip Pull-Ups x 7-8 reps (8 reps each time)
Rest 45 seconds
Side Plank x 60 seconds
Rest 45 seconds

B) Rest exactly three minutes after completing the five sets in A, and then:

Four sets of:
18″ Box Step-Ups x 10 reps each leg @ 2111
(used 15# db’s at each side)
Rest 45 seconds
Tempo Push-Ups x 12 reps @ 2121 (first set unbroken, 2nd and 3rd, 2 breaks)
Rest 45 seconds

C) Rest exactly three minutes after completing the four sets in B, and then:

Three sets of:
Unilateral Hip Bridges x 15 reps each leg @ 2011
Rest 30 seconds
DB External Rotation x 8-10 reps each arm @ 3011 (used 8#, 10 reps)
Rest 30 seconds

D) Run 15-20 min

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s