Week #4 - Monday September 2 - Thursday September 5, 2013

Monday September 2, 2013
“If you don’t do what’s best for your body, you’re the one who comes up on the short end.” – Julius Erving
A – Warm Up
B – 60/60 Strength & Active Recovery
5 exercise set, 60 secs works, 60 secs active recovery X2
1 – Bulgarian Squats w/ Bag Work
2 – SL Hinge w/ Wall Sprints
3 – T Push Up w/ McGill Crunches
4 – Reverse Lunge Band Row w/ Hip Flexor EQI
5 – DB 1 Arm Push Press w/ MB Wood Chop
C – Finish: 15/15 Mountain Climb & Squat Jump

Tuesday September 3, 2013
“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow.’ Tomorrow is disease.” – V.L. Allinear
A – Warm Up
B – 40/20 Challenge Set
2 sec tempo up/down X 6 exercises. Perform 3 rounds
1 – Prisoner Squat
2 – Hip Extension Push Up
3 – Gallows Row
4 – SL Hip Extension – R
5 – SL Hip Extension – L
6 – Side Plank Reach & Rotate
C – Finish: 20/10 Twisting Mountain Jump & MB Slam

Wednesday September 4, 2013
“In health there is freedom. Health is the first of all liberties.” – Henri-Frederic Amiel
A - Warm Up
B - Cardio Blast Wednesday
45 – 15 Protocol X 4 Rounds
1 – Hopping In & Out Hip Bridge
2 – Band Resisted Bear Crawl
3 – SL Bench Step Hops
4 – Work/Pause Core Torture
5 – Crashing Waves to Drum Beat
C – Finish: 10/3 Core Stability

Thursday September 5, 2013
“The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results.” – Anthony Robbins
A – Warm Up
B – Pre-Exhaustion Special
40 secs work, 5 secs rest, 20 secs work, 55 secs transition
1 – DB Squat & Press
2 – KB Swing to Sumo Dead Lift
3 – Gallows Row
4 – Spiderman Push Up to Push Up
5 – Dead Bug to Strongman Crunch
C – Finish: 15/15 Bag Work & Burpee