21 February 2014

• Warm up will always include

3 rounds at a comfortable pace:

• Unweighted Squats x10
• Pushups x5 
• Rotations 
• 1 lap around the block 333 meters at a comfortable pace

around the block 333 meters at a comfortable pace

Buy in: 25 push ups

Workout:

 This is 4 rounds.
      For round 1, just do A.
      For round 2, do A and B.
      For round 3, do A, B, and C.
      For round 4, do A, B, C, and D.
      For round 5, do A, B, C, D, and E.

      A )1 minute on Elliptical
      B)  Air Squats - 10 reps
      C) Push ups 7 reps
      D) Side Stradle Hop -40 reps
     

      Rest one minute between rounds.  

Pay out: 10 minutes on Elliptical.  Try to keep your heart rate above 100