12/27/12

Warm up with joint mobility, dynamic movement, and foam roller.  Today we are going to do some combos or super sets.  This is like one of my old school college ice hockey workouts, but brought up to speed with what we do at FIST.  Sorry, no bench press and lat pull downs.. (Not that there is anything wrong with them).  Basic but brutal.  Do each set as many time as possible in the allotted time.

3 minute periods

#1
8 barbell row
12 chain push ups
20 flutter kicks

#2
8 double suitcase lunges
10 box jumps
20 flutter kicks

#3
8 SCDL
10 chain back extensions
20 flutter kicks

#4
8 sand bag shoulders
10 sand bag press
20 flutter kicks

Cool down, have a nice day..                                        El Rey always..