4/17/09

W/U

hgh knees, "A" skips, frankenstein walks, jumping jacks, seal jumping jacks

W/O

jumpe rope

mb slam

rest

lateral lunge with KB

diag row to shoulder press

forward lunge with KB tricep extenstion

rest

spiderman crawls on mat

medicine ball 1 leg PNF patterns

rest

ab crunch with heel on toes

standing twiters with MB

crunch up with 1 leg up off ground

4/8/09

Warm up

4x ab bridge walk up, 30 sec crunches - no rest

air squats

renegade man makers

knee up pull ups

Workout

dead lifts

1 arm press

suicides

pike crunch

farmers lunges

back extensions

weighted russian twist

wt crunch ups