25 February 2014
Warmup
3 rounds at a comfortable pace:
#1 Standing BB Shoulder Press
Start with 3 reps at 55#'s. Add 10 lbs each set. Continue doing
sets of 3 reps until you fail. Rest between sets.
#2 This is 4 rounds.
Run 100 meters
BB Push Press
DB Lateral Raise
Toes to Bar
For Round 1 - do 9 reps per exercise. For Round 2 - do 12 reps per exercise.
For Round 3 - do 15 reps per exercise. For Round 4 - do 18 reps per exercise.
Rest one minute between rounds.
3 rounds at a comfortable pace:
- Unweighted Squats x10
- Pushups x5
- Rotations
- 1 lap around the block 333 meters at a comfortable pace
- 10 Push Press
#1 Standing BB Shoulder Press
Start with 3 reps at 55#'s. Add 10 lbs each set. Continue doing
sets of 3 reps until you fail. Rest between sets.
#2 This is 4 rounds.
Run 100 meters
BB Push Press
DB Lateral Raise
Toes to Bar
For Round 1 - do 9 reps per exercise. For Round 2 - do 12 reps per exercise.
For Round 3 - do 15 reps per exercise. For Round 4 - do 18 reps per exercise.
Rest one minute between rounds.
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