I would like to acknowledge the 7 am group. Thanks for your focus and patience! We had three rookies, the crazy clown up top creating havoc, and passionate warriors anxious to kick ass!
Sage's Crazy Friday Workout 8-28-08
Box jumps x 16
BB (barbell) dynamic curls x 12
Hurdles x 30 sec.
4 rounds
20 yd. sprints x 4
Lat pulls x 20
Walking lunges x 8/8
DB (dumbell) Hammers x 16
3 rounds
MB (medicne ball sit ups) x 15
Russian twists x 15
Hip Thrusts x 15
Squat Thrusts x 15
3 rounds
Bag Carry D & B (down and back) x 4
Deadlift x 12
Plate Press x 100-75-50 (decrease each round)
Speed Squats x 50
3 rounds
Push Press x 16
Stationary Lunge 16/16
Cable twists 12/12
3 rounds
Peace!
Jaiya Figueras
Feel free to comment on the bottom!
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3 comments:
Great workout Jaiya. So glad to be back.
I did the first three parts of this workout on friday. How the hell do you do all five in one hour?
Insane.
Start right on time. And move as quickly as possible with hardly any small talk!
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