Monday 15 November 2010

Workout:
Throw medicine balls
2x20 Squat
2x30m Lunge
2x30m Lunge @ 2x 15-20# DBs
2x30m Lunge @ 2x 15-20# DBs overhead
Then:
One-arm One-leg Press (3x in each position = 12x total per set)
One set each @ 25#, 35#, 44# KB
Then:
Work up to TGU 1RM
OR
100x TGU @ 25# KB, slow, precise
Then:
Row 500m for time
OR
Ski 500m for time
OR
Ride AirDyne: max calories in 90 seconds
Then:
Cool down

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