Workout from 6-5-2012

Warmup

8 minute Treadmill

250 meter Row Fast


Set 1

 

30 sec. Wall Sit

30 sec. Planks

10 Squat Ball Throws

3 minute Eliptical Bike

1 minute Treadmill

 

Repeat 3 times

 


 


Set 2

 

Heavy Ropes 5 exercies 15 sec. each

Repeat 3 times

 


Set 3

 

500 meter Row

1 minute Treadmill

 


Tim throw an extra 20 minutes on the Treadmill in.

 

 

Total workout time 1 hour 20 minute

 


 

Workout from 5-22-2012

8 minute treadmill warm up


 

Set 1

150 meter row as fast as you can
5 Burpees
30 sec. wall sit
30 sec. planks

Repeat above 3 times non stop


 

Set 2

20 Ball Squat throws
12 35lbs kettebell swings
30 sec. 45lbs overhead holds
10 each leg step-ups

Repeat above 3 times non stop


 

Set 3

Heavy Ropes 5 exercies 15 sec. each

Repeat 3 times


 

Total workout time 1 hour 10 minutes