Thursday 03.12.15

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HEALTH

A. 5 Sets

4 Non-Alternating Reverse Lunges each leg  (Pause at bottom)

5 Shoulder press 20X1 (use bar unless limited in ROM or Posture control)

-Rest 90 sec to 2 min

B. 4 Rounds:

6-8 strict pull-ups (unbroken)

12 thrusters (unbroken)

15 sec rest

C. (if time or on own after class) Tabata Airdyne x 4 to 6

D. (on own) 3 sets of: 10 Pavlov Press or 45 to 60 sec side planks

FITNESS

A. 4 Sets of:

3 Strict Press + 2 Push Press + 1 Push Jerk (increase weight each movement)

25 Ab Mat Sit Ups

 

B. Jackie

1000M Row

50 Thrusters 45/35

30 Pull Ups

 

UA-12574818-1