Sunday, October 6, 2013

October 7, 2013

A. Lunge of choice
- Overhead Lunge

- Barbell Lunge
- Dumbbell Lunge
Choose a style of lunge you wish to try and perform 6 x 10/leg  with 1 min rest between sets.  Lunges should be full depth with knee either lightly kissing the ground or stopping just short.  Feet must come together and athlete stands tall before begging the next lunge rep.
B. Fit Ball Hamstring Curl 4 x10
 - If you need a challenge you may do these one leg at a time

C. For Time
70 Lateral Box Step Ups. (each step up must go up - hips open and down the other side to register as a rep) 20"/14"
60 Double Unders
50 Squats
40 Sit Unders
30 DB Snatch (55/35)
20 DB Swings (55/35)
10 Calorie Row