Monday 11-26

Circuit:
Alt lunges
pushup/plank hold
KB row
:30 per side/ :30 off
4 rounds

Intervals:
swings :30 on :30 off 6 rounds

11-21-07 6 am and 5:30pm

1 arm swing or snatch

Burpee

V-up

25,20,15,10,5 reps for time

Tuesday 11-20 5:30 pm

Circuit:
Alt Row
Alt reverse lunge
V-up
1:00 work, :30 rest
x4 rounds

Swing 1:00
Run/Rest 1:30
x6 rounds

Tuesday 11-20 6am

walking lunges, 4 directions

pushup & 1 arm row superset
:30 each, :30 rest
x4 rounds

swing 1;00
run/rest 1:30
x6 rounds

Monday 11-19 6am

Program minimum

Get-ups or half get-ups
10:00

swing 1:00
jog/rest 2:00
x5 rounds

11-16-07 6am

Taught Windmill

Walking Lunges
4 direction

Complex
Hot Tater
thruster
squat
press
high pull
:30 per exercise
:30 rest between sides
2 rounds per side

siwngs on Tabata time
x4 minutes

Walking lunges 4 direction

fighter's circuits:
1:00 each exercise x 2
1.slingshot & chase the turtle
2.hot potato & thruster
3.row & pushup


Tabata intervals, swinging
x5 minutes