Sun November 11, 2012

Hydrate.
Warm up/Pre-hab

Pick the bike or TM or Rower: Tabata on one of them.
20 on, 10 recovery Perform this work/recovery ratio 8 repetitions. (4 minutes)

Switch to a new piece of equipment, start again so that you complete 2 Tabata's. This is a total of 8 minutes, 16 cycles of 20 hard, 10 recovery on two pieces of equipment.


3 Groups:
 #1: (3 sets)
Frogger x 25
Burpees x 15
Deadlifts x 15-20 (use your own discretion) at low weight - low weight means starting at 20llbs / side or less, completing 15 reps, and reassessing your conditioning.
OR: Hamstring curls on Ball

 #2: (3 sets)
Pop pushups x 10
Inverted Rows x 10
TRX Pushups x 10
Squats x 15 at low weight

 #3: (3 sets)
DB Curls x 10
DB Pec Flys x 10
Bent Over Row x 10
Hamstring Curls on Ball x 10
Box Jumps x 20

 (if you need an added challenge, very carefully integrate landing on the Bosu. Start with jumping on and off the Bosu until you are comfortable, then transition to jumping from the bench, forward onto the Bosu. The last step is jumping from the bosu onto the bench, and returning to the Bosu in reverse) 

Core: 3 sets
Hanging Abs x 15
Weighted Crunches x 15
Kettlebell Russian Twist x 20