Week #3 - Monday April 8 - Thursday April 11, 2013

Monday April 8, 2013
“The way to love anything is to realize that it might be lost.” – G.K. Chesterton
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 4 rounds
1 – Gallows SL Row w/Hip Extension/Flexion
2 – Push Up & Shoulder Touch
3 – DB Squat & Press
4 – KB Swing
5 – Lateral Lunge w/MB Reach
C – Finish: 15/15 Spider Crawls & Jumping Jacks

Tuesday April 9, 2013
“Always do what you are afraid to do.” – Ralph Waldo Emerson
A – Warm Up
B – 15/15 X 4 Tabata’s
1 – Step Up & Reverse Lunge w/DB Press
2 – KB Sumo Dead Lift & Hip Hinge
3 – Gallows Mountain Climber & Body Saw
4 – Side Plank Band Row (L & R)
C – Finish: 20/10 Jump Squat & Crab Crawl

Wednesday April 10, 2013
“Look within, for within is the wellspring of virtue, which will not cease flowing, if you cease not from digging.” – Marcus Aurelius
A – Warm Up
B – 40/20 X 5
40 secs work, 20 secs rest for 4 exercises X 5 rounds
1 – Crashing Waves
2 – Mountain Jumps
3 – Bag Work
4 – Jump MB Slams
C – Finish: 10/3 Core Stability

Thursday April 11, 2013
“If you don't learn from your mistakes, there's no sense making them.” – Anonymous
A – Warm-up
B – 45 / 15 Endurance Intervals X 4 rounds
Split Squat w/4 Sec Pause & Jump
Side-2-Side MB Slam
DB 1 Arm Hinge & Curl
Pike & Push Up
1 Arm Gallows Row
C – Finish: 20/10 Wall Sprints & Bear Crawl