W1: Chipper & W2: Arms

01/10/13

Workout 1: Chipper
Complete 50 reps of each of the following:
24" Box Jump
Jumping Pullups
Kettle Bell Swing (35)
Lunges
Knees to Elbows
Push Press (45)
Wall Ball Shots (20)
Burpees

Workout 2: Arms
LF Machine Curls (110) 15, 12, 12
Dips 15, 15, 15
Preacher 21's (55) 4 sets (ss w/skull crushers)
Skull Crushers (80) 13, 13, 12, 12
Incline DB Curl (ss w/DB Tri Extension) (35) 10, 10, 10
DB Extensions (25) 13, (30) 12, (35) 10
Hammer Curls (ss w/Rope Press) (40) 12, 12, 12
Rope PRess (30) 20, (45) 12, 12