20090722 – 18h45 – Fast & Furious
JM & WarmUp
A variation on timed sets. The round is X minutes long. You use the same hand for the whole round. The sequence….10xSW,10xC,10xP/PP,10xSN…repeat…till the round is finished.
3min(L)
3min(R)
rest 1min
3min(L)
3min(R)
rest 1min
Add in C&P…10xSW,10xC,10xP/PP,10xC&P/PP,10xSN…repeat…till the round is finished.
4min(L)
4min(R)
Abs: feet on the floor, legs bent 90 degrees…tilt the torso back 45 degrees and hold.
60s hold…15s rest…45s hold…20s rest…40s hold…25s rest…35s hold…30s rest…30s hold…35s rest…25s hold.
Stretch out the abs with a Cobra.
3 slow pushups:5counts down…5 counts hold at the bottom…5counts up