Thursday September 24, 2009

Fam-Fit
I. Plank Holds

1. Push-Up Holds: 5 sets of 30 second holds.
2. Elbow Planks: 5 Creature Holds 10 seconds hold each position.

II. Shoulder Molder
15 minutes of consecutive repetition of sets using 8, 12 or 16 lb. shot. Work with minimal rest.

1. 10x Around the World (around waist) Right Direction.
2. 10x Around the World (around waist) Left Direction.
3. 10x Figure 8 (around legs) Right Direction.
4. 10x Figure 8 (around legs) Left Direction.
5. 10 x Russian Chops (swing weight from hip to high above head to opposite hip back to above head for one rep)