Advanced Workout - June 6, 2012

Warm up X 1:

• 100 jumping jacks
• 100 prone runners
• 40 high knees
• 40 butt kicks
• 40 high kicks
• 20 push ups

Set A X 2:

1. Step out push ups, 3 points – tricep, traditional, wide – 1 min each side
2. Prone runners – 1 min
3. Plank hold – 1 min

Circuit B X 1:

1. 5 MB slams to 2 pull ups – 2 mins
2. 10 Band Rows to 10 band bicep curls– 2 mins
3. Wall squat w/ curl and press – 2 mins
4. Bike, out of seat– 2 mins

Set C X 2:

1. Step back lunge w/ knee drive – 1 min each side
2. 1 leg thrusts – 1 min each side

Circuit D X 2:

1. Cardio machine of choice – 2 mins
2. MB partner chest pass and shuffle + 5 divebombers (or push ups) at start – 2 mins
3. DB step up to SLDL – 2 mins
4. Thread the needle – 2 mins (1 min each side)

Core X 2:

1. Crunches - 30s
2. Bicycles – 30s
3. Jackknives – 30s
4. Decline elbow plank hold (Put toes on something….bench, chair, etc…) – 1 min

STRETCH!!