Tuesday 11.26.13

E:
A. CGBP- 10 @ 20X1 x 4; rest 90 sec. (Heavier weight than last week)
B. BOR – 6-8 reps@ 20X0 x4; rest 60 sec- (go heavier)
C. Side plank- 45 sec each x 4; rest 45 sec b/t each side until all 4 sets per side are complete.
D. 1 min all out row; rest 1 min x 8
(20 min)

F:
A1. CGBP- 5,3,1,5,3,1 @20X1; rest 90 sec(10min)
A2. BOR- 4-5 reps @20X0 x6; rest 90 sec (8 min) ( heavier than last week)
C. Hollow rocks – 20-30 sec x3; rest 30 sec (6 min)
D. 45 sec ski erg/AD @ 110% x 6; rest 4 min – take turns here.

P:
A. CGBP- 5,4,3,2,1 @ 20X1; rest 2 min
B. BOR – 2-3 reps @ 20X0x 5; rest 90sec.
C. Ring l-sit- 30-40 sec x 3; rest 1 min
D. AD -30 sec @ 110% x 8; rest 3:00 – rest 6 min b/t sets 4&5.