Monday, January 28th, 2013

Press Intense(Horizontal) + Upper Body Push(Vertical)/Core + Lower Body Cond/Al End
A. Close Grip Bench Press or DB Bench Press @ 30×0, 6-8 reps x 3 sets, rest 1:30.
B1. DB Single Arm Press @ 30×1, 8/each side x 3 sets, rest 1 minute.
B2. Plank Holds on Elbows x 35-50 seconds x 3 sets, rest 1 minute.
C1. DB Thrusters, 8-10 reps x 3 sets, rest 1 minute.
C2. Airdyne @ 97%, 15 seconds x 3 sets, rest 1:15.