4-22-09

Dynamic W-up- 10-1 Burpee, Bicycle (two count)

"Turn up the Volume"
5 rounds of
1) Row- 20 calories
Med Ball Corkscrew x 10 ea. side
Ball Slams x 10

2) Bench Press x 10 every 30 seconds ( Alternate Between)
Kb Swing x 8 every 30 seconds

5 Rounds of
3) Weighted Stepup x 20/ Aerodyne x 25 kcals
Weighted Jacknife x 10
Jumprope x 100 add 10 for every slip-150 max