Final Week in this Session - Monday February 21 thru Friday February 25, 2011

Monday February 21, 2011
"How little do they see what really is, who frame their hasty judgment upon that which seems." – Daniel Webster
A - Warm-up
B - 50 - 10 training
50 seconds of work, 10 seconds of rest X 4 rounds
Walking KB Swing
Push-up & Pike Combo
Jumping Split Squats
Seated Alternate Rows w/Bands
Plank Rows

Tuesday February 22, 2011
"The soul becomes dyed with the color of its thoughts." – Marcus Aurelius Antonius
A - Warm-up
B - Continuous 30 Second Movement Ladders
Prisoner Siff Squats
Back Plank Hold
Prone Cobra
Triceps Push-ups
1 Leg Dead-lift
Biceps Push-up
SLDL w/ Rotation
Burpees

Thursday February 24, 2011
"Never forget that only dead fish swim with the stream." – Malcolm Muggeridge
A – Warmup
B – 30/15 X 4
30 seconds of work, 15 seconds of rest X 6 exercises then 60 second rest & repeat
Walking MB Lunge & Lateral Reach
SLDL (Stiff Leg) w/ DB or KB
Band Resisted Hip Walk
Strongman Crunch
Atomic Plank & Pushup
Band Squat & Row

Friday February 25, 2011
"Faith is much better than belief. Belief is when someone else does the thinking." – Buckminster Fuller
A – Warm-up
B – “Just a roll of the dice!”
Set-up 6 stations of varying movements.
Roll the dice to find out what station to progress to and perform the exercise stated at that particular station after rolling again to determine rep range.
Play 1 20 minute game.