Wed 3/17/10

“Without change there is no innovation, creativity, or incentive for improvement. Those who initiate change will have a better opportunity to manage the change that is inevitable.” - William Pollard







Warm up:

3 mins jump rope - stretch

Back: - 3 sets of pull ups x 10 reps

Grip: - 2 sets forearm rolls x 2 reps up and down

3 sets plate pinch holds for time

2 round circuit of the following:

Push up - 10 reps
Static jumps - 10 reps
Mountain climbers with hands on stability ball - 10 reps
Sprawls - 10 reps
Medicine ball slams - 10 reps
Jump squats - 10 reps
Dumbbell swings - 10 reps
Jump pull ups - 10 reps
Repeat

3 min sparring

Stretch - Protein Shake

Have a safe journey.