Tuesday 5/8/12 Solo Workout

Great job with the group workout last night. It's time to crackdown and start practicing some skills. Complete this workout. Do not forget to have a staff member sign off on your acts of fitness if the workout includes some of those.

TUESDAY: 5/8/12

Warm-Up: Row 1000m

Flexibility: Lower Back Extensions on Glute-Ham Machine or LBX Machine

Endurance: 15 Box Jumps

15 Wall-Ball Squats

15 Box Jumps

15 Wall-Ball Squats

15 Box Jumps

15 Wall-Ball Squats

Strength: 10 Back Squats  (Men 135, Women 75+)

10 Deadlifts (Men 155, Women 85+)

8 Back Squats

8 Dead Lifts

6 Back Squats

6 Dead Lifts

Balance: 3:00 Minutes Total Planking

Recovery: Row 3000m

 Stretch /  Utilize the foam roller

The rowing counts as your 30minutes of cardio regardless of how long it takes. I'll be posting a "how-to" foam roller video here in the near future when I find a quality one.