7-13-11

Warm Up w/ DB's - Follow the Leader

Individual Group
1) Alt DB BP x 12ea 1) Tabata Split Squat Push Press
2) Reverse DB Lunge x 8ea 2) EDT x 4 min:
3) F/S Raise w/ DB x 12ea OH Triceps Press x 12
4) 50 Push Up + 10 Sprint Squat x 12
5) Cardio x 2 Min (pick) Calf Raise x 12
*Boxing
*Bike, Row, TM 3) Complex w/ DB's
*Sprints Outside High Pull x 5
6) Crunch x 15 Clean x 5
Diver x 15 Front Squat x 5
Dbl Crunch x 15 RDL x 5
7) 1 Arm Row in FT Jerk x 5
8) Band Sprint (high knee)
9) 50 Bicep Curl + 12 4) Tabata Sprinter Crunch
Box Jump
* Every 8 min of work on the individual side, switch to one of the group exercises. (Everybody does group exercise together).