9/24/10 Workout of the Day

Fitness XT

Upper Focus

You will need a swiss ball and a moderate kettlebell.

Warmup:

Figure 8 x30 seconds

Upright Rows x5 reps

Figure 8 x45 seconds

Upright Rows x10 reps

Figure 8 to a Hold x1 minute

Upright Rows x15 reps

Workout:

Renegade Row x10 reps L/R

Double Swings x10 reps

Make your way down the ladder...

9, 8, 7, 6, and finish with 5 reps L/R

NEXT...

Upright Row x10 reps

Off the Deck Get Up x10 reps

Make your way down the ladder...

9, 8, 7, 6, and 5 reps

NEXT...

Get Up Sit Ups x5 L/R

Kneeling Military Presses x5 L/R

Make your way down the ladder...

4, 3, 2, and 1 rep L/R

End:

Pushups to a Cadence...

Hold top of pushup position plank x1 minute and do 1 pushup every 6 seconds.

Repeat x3 sets = DONE :)