Dec 5 2013

FYI:

Fitness Testing later today. 

Part 1
Squats: remember your alternatives… with a bar, with DB's, Air.
2 sets, 8-10 reps. Low weight if you haven't done this in a while.
Deads: remember your alternatives… ham curls on ball, TRX ham curls.
2 sets, 8-10 reps. Low weight if you haven't done this in a while.

Part 2
Box Jumps x 25

Part 3
Bench Press with DB's
2 sets, 8-10 reps
Pec Flys with DB's
2 sets, 8-10 reps

Part 4
Pop Pushups x 20

Part 5
Hammer Curls
2 sets x 8-10
Bicep Curls
2 sets x 8-10

Part 6
Bicep Pull ups -max, then do 5 more

Tabata on Bike.

Core…. see video. -Credit to Chris Wilson from www.criticalbench.com