Wednesday, February 20th, 2013
Bend/Upper Body Push + Posterior Chain/Upper Body Pull + DB or KB Burner
A1. Deadlift @ 30×1, 4-6 repetitions x 3 sets, rest 1:30
Go up in weight from last week, February 13th, 2013
A2. Single Arm DB Bench Press @ 30×1, 8-10/each arm x 3 sets, rest 1:30.
B1. Back Extensions @ 30×0, 10-12 repetitions x 3 sets, rest 1 minute between sets.
B2. DB Bent Over Row @ 30×1, 6-8 reps/each arm x 3 sets, rest 1 minute between sets.
C. On the minute Every Minute for 10 Minutes of the following:
10 Kettlebell Swings
So if person finishes the following in 45 seconds, then they rest for 15 seconds, and then go again on the minute. If person does not finish the 10 swings and 5 burpees within that minute, then have them take the next round off to get a break and rest.