Wednesday - Sep 18, 2013 - 50/10 with a Band

Warm up

50/10 - 50 Sec work 10 Sec rest

1 band squat and stretch band, then lunge stretch band
2 twice 
3 jump rope
4 vups - db/med ball
5 360 push ups push up rollover to pushup
6 again
7 jump rope
8 vups - db/med ball
9 crunch with band stretch - keep stretched whole time
0 again
1 jump rope
2 vups - db/med ball
3 plank up down
4 again
5 jump rope
6 vups - db/med ball
7 back diagonal lunge with lateral raise right
8 back diagonal lunge with lateral raise left
9 jump rope
0 vups - db/med ball
break
1 db  - renegade burpee with row
2 repeat
3 jump rope
4 vups - db/med ball
5 power squats
6 repeat
7 jump rope
8 vups - db/med ball
9 right side T's with band
0 left side T with band
1 jump rope
2 vups - db/med ball
3 static V with band row
4 again
5 jump rope
6 vups - db/med ball
7 dive bombers
8 again
9 jump rope
0 vups - db/med ball