May 14 2008

Warm-Up (3 Rounds)

P1 2 minutes on speed 15 Stair Machine

P2 2 minutes Jump Rope

50 Sit-Ups

Start @ 7:00

Clapping Pull-up +
Clapping Push-up +
Box Jump @ High box (Same height as last time)
10-9-8-7-6-5-4-3-2-1 reps of each

1 x 5 @ 50lbs

2 x 4 @ 60lbs

3 x 3 @ 70lbs

2 x 2 @ 80lbs

2 x 1 @ 90lbs

Double Tabata (8 Minutes of Work) – Write down # of Reps

225lbs Dead lift for 20 Seconds

Rest 10 seconds

Close Grip Pull-ups 20 Seconds

Rest 10 Seconds

21, 15, 9

Zerchers @ 115lbs, Reverse Grip & Shrugs @ 315lbs

Tabata

Close Grip Pull Down