8/19/11

Today, as always, begin with a good warm up of joint mobility and dynamic movement.  We are going to do a quick circuit today.  I have an airdyne bike, but if you don't, you can sprint on the street, use a regular bike at the gym, or do tuck jumps.  Be creative.  You want to blast for 30 seconds as hard as you can.



5sets of each round w/alrap.  Time yourself.

Round 1
30 second airdyne sprint
3 heavy dead lift
10 medicine ball thrusters
5 chin ups

Round 2
30 second airdyne sprint
3 heavy power clean
10 see saw press (5 a side)
5 pull ups

Round 3
30 second airdyne sprint
5 heavy kettlebell snatch L
5 heavy kettlebell snatch R
5 towel pull ups

Cool down, have a nice day.