Intermediate/Advanced Workout - November 7, 2012

3 rounds per set.

Round 1 = 1.5 mins per exercise

Round 2 = 1 min per exercise

Round 3 = 30 secs per exercise

Set A:

1. DB chest press
2. (R1) traditional push ups – (R2) triangle push ups – (R3) handstand push ups, modified

 Set B:

1. Pull ups or if pull up bar is not up yet, then do band rows
2. DB back flies

 Set C:

1. Treadmill – 5% incline, speed of choice
2. DB step ups

 Set D:

1. MB half moon slams
2. Spiderman knees w/ ft on MB (mod: spiderman knees w/ hands on MB or spiderman knees w/ ft and hands on floor)

 Set E:

1. Spin bike – out of seat
2. KB squat walks