Tuesday, January 5, 2010

i can make your bedrock

lifttown

jumprope; 3 min. on/1 min. off x 3
dynamic warmup
ankle jumps; 3x50
squat jumps; 3x10
side lunges; 2x10
overhead db incline; 1x8 @ 40, 5x5 @ 50
seated row; 3x6 @ 160, 2x6 @ 170
db fly on ball; 3x10 w/30lb dbs
db curls; 1x10 , 2x8 each arm w/35lb dbs
crunches; 3x30
roman chair; 3x15

finisher; explosive pushups, pyramid down from 10 (10,9,8,etc...) both hands and feet off the ground for each one

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