12/2/10

3 sets of:

8 minutes high intensity
2 minutes jog

4 sets of:
5 pistols e/ leg
10 pullups
6 side squats e/ direction
10 clap pushups

12/1/10

Run:
4 sets of:

4 minutes high intensity
2 minutes jog

4 sets of:

5 Squats on stability ball
10 shuttles
10 ring pushups

11/29/10

Tabata:
Run
Body Squat
Cone hop - alternate legs
2 hops forward, one backward
Reverse pushups

11/28/10

20 minute run

4 rounds for time
10 chest to ground pushups
12 thrusters
15 windshield wipers

11/27/10

Rest Day

11/25/20

3 a day:

Workout 1:

100 reps any way you can slice
- Knees to elbows
- situps
- 45 lb. KB swing

Workout 2:
30 minute bike
- 4 minutes high intensity
- 1 minute light

Workout 3:
Tabata:
- pushups

3 rounds of e/ exercise:
Put cones 10 yards apart

- left single arm KB swing 25 lb. 10 reps
- sprint forward, pedal back 8 times
- right arm
- side shuffle between cones
-left arm
- sprint forward cut and sprint back
- right arm
- hop forward two bounces, hop backward one
- left arm
- hop to cone on right leg by hopping side to side in quick short bounces; turn and hop to other cone on left with short side to sides
- right arm
- 10 V situps