10/13/10 Workout of the Day

Fitness XT
Core Focus Workout

You will need a light, moderate, and heavy bell.

Warmup:

Light Bell: Figure 8 to a Hold x1 minute
10 Swings L/R
Moderate Bell: Figure 8 to a Hold x1 minute
10 Cleans L/R
Heavy Bell: Figure 8 to a Hold x1 minute
10 Push Presses L/R

Workout:

One Hand Swings
5, 10, 15, 10, 5 L/R
20 Russian Twists in between each set

Get Up Sit Up Ladder
5, 4, 3, 2, 1 L/R

Cross Cleans
5, 10, 15, 10, 5 L/R
10 Pushups in between each set

Renegade Row Ladder
5, 4, 3, 2, 1 L/R

Snatches
5, 10, 15, 10, 5 L/R
10 Off the Deck Get Ups in between each set

End:

3 minute Plank...no rest!
Front, Right, Front, Left x30 seconds
Front, Right, Front, Left x15 seconds