Thursday, October 8, 2009

Friday

WARM-UP
barbell warm-up
sit ups
air squats

STRENGTH
Incline bench 3 x 7 @40% of bench max
Push Press 3 x 7 @50% of max

METCON
"The Power of 10x"
2 or 3 rounds for time (depends on time left in class)
10 push ups
10 pull ups (using your style)
10 squats
10 kettlebell/dumbbell swings (20# minimum)
10 sit ups
10 lunge jumps (lunge, jump & switch feet)
10 push press (45#, 15# DB, 10# DB, 15# bar)
10 bench dips
10 tee pees
10 burpees

Have a good weekend!

No comments:

Post a Comment

Note: Only a member of this blog may post a comment.