March 15, 2010

6 people, no vest

Medi-ball warm up and some mobility.

Weight room

3 rounds
RDL, 135#, 6
Bent over Rows, 135#, 6
45 seconds of rest (we did less)
Split leg squats, 50# dumbbells, 5
Push ups, 5 (probably should have done these weighted)
Split leg squats, 50# dumbbells, 5
Push ups, 5
45 seconds of rest

3 rounds
Dumbbell swing, 55#, 6
Pull ups, 6
45 seconds of rest
Jump Squats, 135#, 6
Clap Push ups, 6
45 seconds of rest

Medi-ball ab stuff for 5 minutes or so