1/17/12

Set 1
minimal rest between
KB Swings 20# (15/3)
Up Right Row and Twist 20#KB (15/3)
Prisoner Get Ups (15/3)
KB Lunge Press & Side Twist @20# (15/3)

Set 2
10/50 for 12 rounds
Clean & Press @30#
Squat & Press 15#DB
Squat Leaps
3 Tier Push ups (drop down and stagger up for two)
Reverse Pull Ups using on TRX (hold at top and then back down, up fast)

Set 3
5 Butt Kicks, 1 Squat Jump, 5 Butt Kicks, 1 Squat Jump, 5 Butt Kicks, 1 Squat
10 High Knees, 1 Squat Jump, 10 High Knees, 1 Squat Jump, 10 High Knees, 1 Squat Jump
5 Butt Kicks, 1 Squat Jump, 5 Butt Kicks, 1 Squat Jump, 5 Butt Kicks, 1 Squat
10 High Knees, 1 Squat Jump, 10 High Knees, 1 Squat Jump, 10 High Knees, 1 Squat Jump

1/10/12

interval timer set 30/10
Set 1 (3x's)
Clean and Press, Squat Press @ 30#
Side to Side Donkey Kicks with 2 Jack Push Ups
Roll Outs on the SB
Plank (round 1: L side, round 2: R side, round 3: standard)

Set 2 (2x's) not timed
Dips on riser (until partner is done)
Chest Press on SB @ 20#DB/hand (15)
Side Plank, Bicep Curl @ 20# on Pulley Station (15)
Standing Twists @25#plate (until partner is done)