9/21/10 Workout of the Day

Fitness XT
Upper Focus Workout

You will need a light/moderate kettlebell and a TRX.

Warmup:

Two Hand Swings x30 seconds
Burpees x30 seconds
One Hand Swings x30 seconds L/R
Burpees x45 seconds
Alternating Swings x1 minute
Burpees x1 minute

Workout:

Renegade Row x10 reps L/R
S/Set with High Pull Swings x1 minute L/R

Lunge Rows x10 reps L/R
S/Set with Mt. Climbers x1 minute

Upright Rows x10 reps
S/Set with High Pull Swings x1 minute L/R

Squatting Bicep Curls x1 minute
S/Set with Mt. Climbers x1 minute

Lying on Floor/Bench Chest Press x10 reps
S/Set with High Pull Swings x1 minute L/R

Overhead Tricep Extension x10 reps
S/Set with Mt. Climbers x1 minute

Wash, Rinse, and Repeat x3 sets

Decrease the time to 45 seconds for the seconds rounds and 30 seconds for the final round...or feel free to man up and do the full minute on all of your sets =)

End:

Planks...
Front x30 seconds
Right x30 seconds
Front x30 seconds
Left x30 seconds
Front x as along as you can hold it with proper technique!