Friday 02/28/2014

I. Bench press 5x5

II. 4 rounds

10 pull ups
14 DB step ups
25 bicycles

131st academy

Run 1/2 mile intervals x4. 2-3 minutes in between

Wednesday 02/26/2014

I. Push Press 5x5

II. 4 rounds:

14 goblet squats
(10) 1 1/4 pushups
20 leg levers

131st Academy:

Run 1/4 mile, rest 2 min
Run 1/2 mile, rest 2 min
Run 1.5 miles

Tuesday 02/25/2014

131st Academy:

Run 1/2 mile
21-18-15-12-9-6-3-6-9-12-15-18-21 reps of pushups + situps
Run 1/2 mile

Monday 02/24/2014

I. Pause squat 5x5

II. 4 rounds
10 DB pushup rows
15 DB press
20 weighted situps

131st Academy

TBA

Friday 02/21/2014

I. Bench 5x5

II. 4 rounds:

12 bar squats
15 dips
20 v-ups

131st Academy:

Run 1 mile
50 flutter kicks (4 count)
50 1 1/4 pushups
Run 1 mile

Thursday 02/20/2014

131st Academy:

4 rounds:

30 box jumps
50 walking lunges
25 burpees

Wednesday 02/19/2014

I. Push press 5x5

II. 4 rounds:
10 Split squat (each leg)
15 jumping pllups
25 bicycles

131st Academy:

Run 1/2 mile
21-18-15-12-9-6-3 reps weighted situps + pushups
Run 1/2 mile