Log results for 04/23/2011
rxdfitness
04/23/2011
Skill: W,M, & G
- Arms
- (Biceps, Forearms, Triceps),
- Back
- (Outer Back, Middle Back, Upper Back),
- Chest
- (Chest, Upper Chest),
- Core
- (Abs, Obliques, Lower Back),
- Legs
- (Buttocks, Quadriceps, Hamstrings, Calves),
- Shoulders
- (Front Shoulders, Rear Shoulders, Upper Shoulders)
Exercises
Record:total time
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Run 0.12 miles 0.12 miles 0.12 miles 0.12 miles InstructionsRest 45 secs between *PENALTY OF 5 BURPEES IF YOU DROP 5+ SECONDS per run |
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Jump Rope, Two Legs 1 set of 180 reps 1 set of 180 reps |
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Sit Up 1 set of 50 reps 1 set of 50 reps |
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Air Squat 1 set of 40 reps 1 set of 40 reps |
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Kettlebell Swing 1 set of: 30 reps at 17lb 1 set of: 30 reps at 17lb |
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Burpee 1 set of 20 reps 1 set of 20 reps |
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Push Up 1 set of 10 reps 1 set of 10 reps InstructionsHands Off Push Ups |
Workout Instructions
Warm Up:
Sampson Stretch (2 Mins on both sides)
Bottom Squat Stretch with a real wide stance (Hang out at the bottom for 20 seconds)
2 Rounds of:
5 Burpees
20 Pull Ups (Jumping Pull Ups or Handstand Push ups)
20 Sit ups
Log
Plan
Plan to do 04/23/2011
Questions