Week #2 of This Current Session - Monday June 13 thru Friday June 17, 2011

Monday June 13, 2011
"Man cannot discover new oceans unless he has the courage to lose sight of the shore." – Andre Gide
A) Dynamic Warmup & Hip Mobility
B) Tabata Protocol Coupled Training
20/10 X 8 "rounds"
A1 – Push-ups
A2 – Squat & Tube Row Combo
B1 – Jumping Slam Ball
B2 – KB Swing
C1 – Slide Lunge (L & R)
C2 – Slide Mountain Climber
D1 – Band Resisted Hip Walks
D2 – Prone Cobra

Tuesday June 14, 2011
"In preparing for battle I have always found that plans are useless, but planning is indispensable." – Dwight D. Eisenhower
A - Warm Up
B - Continuous 20 Minute Routine
1 – Burpees X 10
2 – Hindu Push Up X 10
3 – Body Saw X 10
4 – SLDL w/ Rotation X 10 (5 L&R)

Thursday June 16, 2011
"Don’t bother just to be better than your contemporaries or predecessors. Try to be better than yourself." – William Faulkner
A – Warm Up
B – 30/90 Strength Cardio Training
Perform a 30 second strength exercise followed by 90 seconds of active recovery cardio. You will perform each exercise station twice.
1 – Push Up w/4 second hold – SL Hip Extension Hold (L & R)
2 – Rows w/4 second hold – Side Plank Reach & Rotate
3 – Jumping Squats – Kneel & rise and Squat Hold
4 – Seated “V” Press – Skater Hops & Jumping Jacks
5 – KB Swings – Broad Jump Burpee & Bear Crawl

Friday June 17, 2011
"Democracy is two wolves and a lamb voting on what to have for lunch. Liberty is a well-armed lamb contesting the vote." – Benjamin Franklin
A - Warm-up
B – 15-30-45-60-60-45-30-15 Sequence
Drop Squat & Lunge Combo
Lateral Shuffle & Run-in-Place Combo
Corkscrew Push-up