Feb 26, 2011

Warm up, pre-hab, stretching.

Part 1 -complete 5 sets
Pop pushups x10
Split Squat Jumps x 10/side
Burpees x 10
Pull ups to max, or min of 5 with assistance (bands/pull up assist)

Part 2 -Down the rack -perform 2x with 60secs rest in between
-Down the rack is starting with the largest weight you can bicep burl for 6 reps. Perform 6 reps, then drop to the next weight down the rack and perform 6 reps. Continue down the rack until you reach 10llbs.

Part 3 -Run hose tower stairs (58) or Treadmill on incline of 10+ for 45 secs, return to apparatus floor for hose pull. Complete as many sets of these 2 exercises as you can in 10 minutes.

ABS:
Banana Rock -3 x 30reps
Wide knee abs -3 x 40 reps