November 25, 2009
(1) 4 Rounds:
10 Seconds L-Sit*
20 Seconds Side Plank, each side
30 Seconds- hold halfway down in pushup position**
(2) 10 Rounds- watch the clock!
30 Seconds Pushups
30 seconds Pullups
(3) 20 minutes, max:
step ups to at least 18" with 35 lbs
'* If you cannot do an L-Sit, do 30 seconds- get in flutterkick position, and hold feet together 6 inches above ground
**Start doing a pushup- get halfway through the motion and hold there.
10 Seconds L-Sit*
20 Seconds Side Plank, each side
30 Seconds- hold halfway down in pushup position**
(2) 10 Rounds- watch the clock!
30 Seconds Pushups
30 seconds Pullups
(3) 20 minutes, max:
step ups to at least 18" with 35 lbs
'* If you cannot do an L-Sit, do 30 seconds- get in flutterkick position, and hold feet together 6 inches above ground
**Start doing a pushup- get halfway through the motion and hold there.
Comment
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Comment by James A. on November 25, 2009 at 9:01pm - I did everything to spec. but after 5min of the step ups my forearms and hands were exhausted from holding the 20lb dumbbells..20min later, drenched in sweat. Love it.
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Comment by Mike Hussle on November 25, 2009 at 8:50pm -
f.
static holds- that pushup one KILLS. and on the next part, my arms/chest were already shot from the static holds so much that my pushup score was pathetic!
cut the step ups to 10 minutes when I ran out of time
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