Wednesday, November 14, 2012

Warm Up:
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg.
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)

Lift:
4 x Circuit 40 seconds work to 20 seconds of rest (use 1 BB) and rest 2 minutes between circuits
1. Pushups
2. Pullups
3. BB Back Squat
4. Situps
5. Bent Row
6. Push Press
7. Mountain Climbers (every return to the original start position is a rep)
8. Sumo Deadlift High Pull

Optional:
1. Good Mornings. 3 x 12.
2. Handstand Pushups. 4 x 4

No conditioning.

Stretches:
Pigeon, couch stretch, lateral lunge.

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