Wednesday 4/24/13

15 minute walk/run

Core Exercises
Physioball Complex...perform 2 X 10...slow and controlled
1. Quadruped
2. YTA
3. Ball Transfer
4. Runners Lunge (10 second hold)
5. Bridge

Strength and Endurance
10 Pullups
15 Manmakers
30 Thrusters
60 Double Unders
30 Thrusters
15 Manmakers
10 Pullups

*Manmaker and Thruster weight is same.
*Manmaker exercise is ...
Pushup
Plank row
Pushup
Plank row
Pushup
Standup and push press
This is One Rep!
Repeat

Thursday 4/4/13

Burpee Double Under Challenge
For Time
250 Double Unders or 1000 Singles
100 Burpees
Break up anyway you want.
Rest 5 minutes.
800 meters for time.

Wednesday 1/2/23

15 minute walk/run

15 Pullups
20Manmakers
30Walking Lunges
40Double Unders
30 Walking Lunges w/ DB
20 Manmakers
15 Pullups

Physioball Exercises...perform 2 X 10...slow and controlled
1. Quadruped
2. YTA
3. Ball Transfer
4. Runners Lunge
5. Bridge

*Manmaker and Walking Lunge weight is same.

*Manmaker exercise is ...
Pushup
Plank row
Pushup
Plank row
Pushup
Standup and push press
This is One Rep!
Repeat