1/4/12

Set 1 - 2 Rounds
Interval Timer set to 10/50 (seconds of rest/seconds of work)
Moving Jump Squats (back and forth)
Double Kettlebell Swing to Reverse Lunge
Burpees
Sumo Squat w/Leg Raise @ 30#
10 High Knees, 10 Mountain Climbers

Set 2 - TRX (2 Rounds)
Interval Timer set to 20/30 (seconds of rest or transition/seconds of work)
Rows
Pull Ups
One Legged Push Up, come back to standing position w/each and Knee Raise
One Legged Deadlift w/Knee Raise

Set 3 - TRX Abs (2 Rounds)
Interval Timer set to 20/30 (seconds of rest or transition/seconds of work)
Plank
Plank to Mountain Climbers (1 min total, 30 secs/)
Plank to Knee Tucks
Plank to Knee Tucks to Push Up (10 total)

12/31/11

Set 1
1 push up, 2 alt lunges, sprint to end of room and moving side lunge back to start
2 push ups, 4 alt lunges, " " " " " " "
3 push ups, 6 alt lunges, " " " " " " "
Set 2 - TRX
One Legged Knee Tuck w/a Push Up to Deadlift (10)
TRX Split Squat (5/leg)
start back at Set 1 (do 2x's)

Set 3
Chest Press on SB @ 20#DB/hand (20/2)
Abs w/Sand Bag on Knees (15/2)
Cable Pulley @ 15# Flyes, Curls, Tricep Extensions (20/20/20 x 2)

Medicine Ball Squat Press & Throw @ 15# (20/1)

Set 4 - TRX
Squat and Row (15/2)
10 High Knees, 1 Burpee and Sprint to other side of room
Renegade Row @ 15#DB/hand (12/2)
10 High Knees, 1 Burpee and Sprint to other side of room

TRX Plank Knee Tucks (10/3...add push ups every 4 Tucks)

30 mins of cardio