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Wednesday February 15, 2012

Today’s Workout:

Three sets of:
Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Russian Step-Up x 10 reps each leg
Rest 45 seconds
*Supine Leg Lowering x 10-15 reps @ 3011

*Begin lying supine (face up) on the floor, hips bent at 90o, legs straight with feet in plantar flexion (toes pointed towards the ceiling).  Arms should be out at your side, palms up.

Pull your belly button in towards your spine and slightly under your ribs. Keeping your core tight and without moving your spine, slowly lower one leg towards the floor.

Return to starting position and  repeat with other leg.*

Fitness

Five rounds for time of:
5 Burpees
10 Jumping alternating lunges
15 Double-unders ***
20 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Performance

Five rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

RX

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Post time including 90 sec rest (excepting the last 90 sec rest)

Sorry, didn’t have enough photos for the collage today. Enjoy this video of awesomeness:

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