Week #3 of this current session - Monday May 23 thru Friday May 27, 2011

Monday May 23, 2011
"Don't wish it was easier; wish you were better. Don't wish for less problems; wish for more skills. Don't wish for less challenges; wish for more wisdom." – John Rohn
A - Dynamic Warm-up & Hip Mobility
B - 30/30 X 4
30 seconds work, 30 seconds rest X 4 rounds = 20 minutes.
1. Renegade Push-up & Row
2. Rows
3. Jumping Slam Ball
4. Slide Ham Curl
5. Mountain Jumpers

Tuesday May 24, 2011
“When our perils are past, shall our gratitude sleep?” – George Canning
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Burpee
A2 – Squat & Tube Row Combo

B1 – Pikes
B2 – KB Swing

C1 – Slide Lunge & Hammer Curl (L & R)
C2 – Slide Mountain Climber

D1 – Band Resisted Forward Lunge Stance & Alt. Incline Press
D2 – Band Resisted Split Squat

Thursday May 26, 2011
“We cannot do everything at once; but we can do something at once.” – Calvin Coolidge
A - Dynamic Warm-up & Hip Mobility
B - Hmm...what's this guy trying to do to me?
40 seconds work, 20 seconds rest X 4 rounds = 20 minutes!
Reverse Lunge & Alt Press
Contra-lateral Push-up
Band Squat & Underhand Row
1 Arm KB Swing
Body Saw

Friday May 27, 2011
“It isn't our position but our disposition that makes us happy.” – Author Unknown
A - Dynamic Warmup & 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 – Burpees
A2 – Bird Dog Planks

B1 – Off-set Squat & 45 Degree Press w/KB
B2 – Elevated SL Hip Extension Hold

C1 – SL Hip Hinge w/ DB’s
C2 – Loaded Side Plank

Final 2 minutes = FINISHER!