Tuesday, December 18th, 2012

Static Core/Scap + Running MAP Based + Low %’s
A1. Plank Holds on Stabilization Ball x 30 seconds x 3 sets, rest 30 seconds.
A2. DB Laying Powell Raise @ 30×1, 6-8 reps x 3 sets, rest 45 seconds.
B1. Four Sets of the following:
5 Minutes of the following:
Run 200 Meters or Airdyne x 15 cals or Row 150 Meters
6-8 Pull Ups or Ring Rows
Rest 2:00 minutes between sets