Tuesday, January 22, 2013

W1: Fight Gone Bad & W2: Arms, Run

01/22/13

Workout 1: Fight Gone Bad (modified)
3 five minute rounds of:
Wall Ball shots (20) 1 minute
Sumo Deadlift Hi-Pull (75) 1 minute
Box Jump 18" 1 minute
Push Press (75) 1 minute
Burpies 1 minute
Rest 1 minute

Workout 2: Arms
Concentration Curls (ss w/DB Extension) (20) 14, (25) 12, (30) 12, (35) 10, (40) 9
Triceps DB Extension (20) 14, (25) 12, (30) 12, (35) 10, (40) 9
Preacher 21's (ss w/skull crusher) (55) x 3
Skull Crusher (80) 12, 12, 12
Incline DB Curl (40) 10, (35) 10, (30) 10, 10
Single Cable Curl (ss w/Rope Press) (15) 14, 14, 14, 14
Rope Press (30) 24, 35, 37, 35

Run 1 mile 8:13

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