Thursday April 17th, 2014

Fitness:

A1. DB Split Squats @ 30×1, 6-8 reps each leg x 3 sets, rest 1 minute.   Pay attention to tempo!
A2. Weighted Mix Grip Pull Ups @ 30×1, 3-4 reps x 3 sets, rest 1 minute between sets.
RX: Weighted Pull Ups
Intermediate: Regular Pull Ups, 4-6 reps
Beginner: Negative Pull Ups, 3-4 reps

B. DB Zotman Curls, 6-8 reps x 3 sets, rest 1 minute.

C. 3 Rounds of the following @ 90% effort:
45 Seconds on Airdyne
15 Kettlebell Swings
8 Burpees
Rest 4 Minutes between sets

Performance:

foam roll, mobility, stretch or makeup Wednesday workout.