Week #4 - Monday March 24 - Saturday March 29, 2014

Monday March 24, 2013
“It occurred to me that nothing in life vanishes as irretrievably as a lost fish.” – John Gierach
A – Warm-up and Hip Mobility
B – 30/30 Training
DB Squat & Alternating Press
Push Up w/4 sec pause at bottom
Slide Ham Curls
Gallows Row w/4 sec pause at top
KB Swing
C – Finish: 15/15 Skaters Hop, Mountain Climb, Tunnel Hops, Bear Crawl

Tuesday March 25, 2013
“When a great man has some one object in view to be achieved in a given time, it may be absolutely necessary for him to walk out of all the common roads.” – Edmund Burke
A - Warm-up
B - 40 - 20 training
40 seconds of work, 20 seconds of rest X 5 rounds
Knee Friendly Lunge w/MB
Spiderman Push Up
Band Reverse Lunge & 1 Arm Row
Ab Slide
C – Finish: 20/10 Jump Squats, Bag Work, Lateral Bear Crawl, Sprint Arms w/ Pulse

Wednesday March 26, 2014
“If your dog is fat, you’re not getting enough exercise.” – Unknown
A - Dynamic Warm-up & 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 – Lateral Step Up w/ Hop
A2 – 3 Points of Contact Plank Hold
B1 – Band Lateral Shuffle
B2 – Band Resisted Squat Hold
C1 – KB Swing
C2 – Side Plank Hold
C – Finish: 10/3 Core Stability – Bird Dog Hold (R&L), Clam Shell Hold (R&L), Table Top Hold

Thursday March 27, 2014
“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 X 5
40 seconds of work, 20 seconds of rest X 5 exercises
Side-2-Side Gallows Row
Rear Foot Elevated Squat & MB Lateral Reach
Reverse Lunge w/ DB Grab, Curl & Press Then Return
Push Up Position Band Row
SLDL w/ Anterior Reach
C – Finish: 15/15 Shuttle Sprints, MB Burpee, Bag Work, Mountain Jumps

Friday March 28, 2014
“I will love the light for it shows me the way, yet I will endure the darkness for it shows me the stars.” – Og Mandino
A – Warm Up
B – 15-30-45-60-60-45-30-15 Sequence
Curtsy Lunge from Deficit w/MB
Lunge Position “Y, T, W, L”
Gallows Row
C – Finish: 20/10 Partner Bag Work Shoves, Mountain Climb, Jumping Jacks, Horizontal Jumping Jacks

Saturday March 29, 2014
“Everybody has a plan until they get punched in the face.” – Mike Tyson
Stacking KB & Body-weight exercises
Swing :30 per hand
Rest :30
Swing :30 per hand, Pushup :30,
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand
Rest :30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press :30 per hand
Rest: 30
Swing :30 per hand, Pushup :30, Goblet Squat :30, Underhand Row :30 per hand, Reverse Lunge and Press :30 per hand, Squat & High Pull :30 
C –Finish: 8/12 Sprints