Tay-Son Nguyen 2016/01/23

Warm up

  • 5min bike
  • Narrow squat walk x20
  • Toe reach walk x20
  • Kicking walk x20
  • Side lunges x10 each side
  • Stick bend over stretch x10
  • Stick overhead press x10
  • Stick wrap around x10

Day 1

  • Superset 3-4x
    • Lunges x20
    • Renegade Push ups (pull weight at the top) x10
  • Superset 3-4x
    • Chin ups x7
    • Inch worm + 3 push ups x7
  • Superset 3-4x
    • DB shoulder press x10
    • Hanging leg raises x10

Day 2

  • Superset 3-4x
    • Step up x10 on each leg
    • Russian dance dip x20
  • Superset 3-4x
    • Pull overs x10 (16lbs)
    • Ball pikes x10
  • Superset 3-4x
    • Suit case deadlift x20 (25lbs)
    • Shoulder flexion x10 (12lbs)

Cooldown

  • Step over abs (Left, Right, Both) x7-10
  • Leg raises touch ceiling 2×20
  • Bicycle abs 2×20
  • Foot catch sequence (Left, Right, Both) x7-10