Sunday 041110

24 hr. Kick-start

Bench Press (8x135, 8x175, 1x205/3x175/4x135)
Freemotion Combo (10x50, 10x60, 8x80) alternating

• Freemotion Cable Fly
• Freemotion Tricep Extension

Push Jerk (6x95)
Ab-roller machine
Dips (8,4,3)

Wednesday 031710

"Murph" (1/3 dose)

For time:

• 1/3 mile Run
• 33 Pull-ups
• 66 Push-ups
• 100 Squats
• 1/3 mile Run

32 min.

Tuesday 031610

Mix Bag

• Bench Press (8x135, 1x205, 3x185, 8x135)
• Arm Curls (90x8x3)
• Flys on Cable Cross with Bosu (25x12x3)

Monday 031510

Back to Basics

Complete as many rounds in 20 minutes:

• 15 Back extensions
• 15 Knees to elbows
• 65 pound Overhead squat, 15 reps

3 rounds

Monday 030810

"Helen" (1/2 dose)

Three rounds for time:

• Run 400 meters
• 21x 30 pound dumbbell swing
• 6 Pull-ups

15 min.

Thursday 030410

Outdoor Passing

3 rounds of:

• Run 400 meters
• 15 burpees

Wednesday 030310

Chest Lite

145x8x3 Barbell Chest Press
20lb Cable Cross Flys