Bike: 10 min
Bike sprints:30 sec work: 1min rest ratio for 10 min
skull crusher on ball w d.b.
oblique dip
overhead plate extension (like a standing overhead d..b. extension but hold a 25lbs plate)1 leg on bosu
knee raises while holding yourself on the tricep dip
split jumps
curl-press
med ball it-upstand up into a med ball curl (dont do the squat jump but see http://www.youtube.com/watch?v=II3vdqmbeRU )
12 reps, 2 sets
No comments:
Post a Comment