Week 4, Workout 4

Warm-up: 10 min elliptical (level 9)

barbell curl
vbar pushdown
wall balls
d.b. curl
dips off edge of bench
skipping

F.G.B. 3 rnds (1min each exercise, 1 min rest after each round is completed)

Week 4, Workout 2

Warm-up: 10min bike

500m row
100 quick feet (like the football players do on the spot)
50 lunges- i'd do them walking up and down the length of the gym
25 air squats

2 rounds

crunch on ball- 20 reps (20 sec. rest), 15 reps (15 rest), 10 (10), 5
plank- 30 sec. (30), 25 (25), 20(20)
side plank- 30 (30), 30
other side

Week 4, Workout 1

Warm-up: 10 min jog at 6.6 mph

Push jerk
KB swings
Sumo deadlift -upright row (feet are wider than normal for a dealift and toes point slightly outward. Upright row looks like this: http://www.youtube.com/watch?v=JXxuPzMmDWQ)

10 reos, 10 rounds