Final Week of This Current Session of Classes - Monday Sept 27 - Friday Oct 1, 2010

Monday September 27, 2010
"Boredom is the feeling that everything is a waste of time; serenity, that nothing is." – Thomas Szasz
A – Warm-up
B - 30/30 training
Siff Squats w/KB
Band Incline Press
Pikes
SLDL w/DB
Band Sumo DL & Upright Row

Tuesday September 28, 2010
“Lost time is never found again.” – Benjamin Franklin
A - Warm-up
B - 20 - 10 training
20 seconds of work, 10 seconds of rest X 8 rounds
1. 1-Arm KB Swings
2a. Push -Band-Resisted Push-up
2b. Pull -See-Saw Bent-Over Rows
3. Split Squat & Hold
4. Med Ball Mountain Jumpers
**1 Minute Rest Between Sets

Thursday September 30, 2010
“I may be drunk, Miss, but in the morning I will be sober and you will still be ugly.” – Winston Churchill
A - Dynamic Warm-up and Hip Mobility
B - 40/20 Training
Contralateral Bulgarian Squat & Press
Sliding Ham Curls
Body Saw/Pikes
1 Arm Slide-out Pushups

Friday October 1, 2010
“Never interrupt your enemy when he is making a mistake.” – Napoleon
A - Dynamic Warm-up & Hip Mobility
B – Adrenaline Abs 10/5 Repeats
Repeat the following 2 exercises for 5 minutes in 10 second increments followed by a 5 second transition. You will have a 1 minute rest between sets.
A1 – Windmills
A2 – Arm Extended Planks

B1 – Lateral Step Ups w/MB Press
B2 – SL ¾ Push Up Hold

C1 – DB Upright Row
C2 – Running Side Plank

Final 2 Minutes – Finisher!