Tuesday, December 4th, 2012

Static Core/Scap + Running MAP Based + Low %’s
A1. Plank Holds(On Elbows) x 45 seconds x 3 sets, rest 45 seconds.
A2. Single Arm DB Arm Shoulder Press @ 30×0, 6-8 reps/each arm x 3 sets, rest 45 seconds.
B. Five Sets of the following:
15 Unbroken Kettlebell Swings, Rest 30 seconds, Run 200 Meters, Rest 30 seconds, 15 Step Down Box Jumps, Rest 1:00 minute.