"10-31-2012 @ 9:30am"
EQUIPMENT: Mat, Heavy Dumbbells (15-*20 lb.), Bar (22-*33 lb.)
WARM-UP:
AMRAP for duration of 1st song -
*10 x Jumping Jack
*3 x Weightless OH Squat
*1 x Push-Up - Hop In Wide - Toe Hold Squat Stretch
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-1st round of ea. AMRAP: do all together, count out reps
#1: 9 Min. 30 Sec. AMRAP -
*10 x Vertical Leap (individual effort ea. rep, for explosion)
*31 x Air Squat
*20 x V-Sit Russian Twist (w/ 1 DB)(R and L = 1 rep)
*12 x alt. DB Lunge Thruster
#2: 9 Min. 30 Sec. AMRAP -
*10 x Straight Arms/Legs Body Bar OH Sit-Up
*31 x Body Bar Overhead Ankle Raise
*20 x DB Stiff Legged Deadlift High Pull
*12 x Seated DB Shoulder Press (challenge: V-SIT)
#3: 9 Min. 30 Sec. AMRAP -
*10 x (Jumping) DB Thruster
*31 x DB Plank Row
*20 (10 ea.) x Back Rack Split Squat Plyo (w/ body bar)(1/2 reps R, then 1/2 reps L)
*12 x Donkey Kick to Push-Up (mod: donkey kick to plank)
#4: 9 Min. 30 Sec. AMRAP -
*10 x Pressing Snatch Balance (w/ body bar)
*31 x Plank Windmill
*20 x Squat-Hammer Curl-Stand-Hammer Curl (ea. curl = 1 rep)
*12 (6 ea.) x Single-Leg DB Deadlift (mod: split squat deadlift - all bodyweight in front heel)
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