OCTOBER’S NEW PROGRAM:
- Bodyrock WOs 5x/wk
- Supersets 5x/wk
(different muscle each day - LIFT HEAVY!!!!!)
- JR 5x/wk
1.
May sub rock climbing in for one workout a week
if necessary but must JR on that day!
2.
Continue eating paleo: no whey/no added sugars
-- a little lighter on the nuts please:-/
3.
DINNER SHOULD BE LIGHTEST MEAL. NO AFTER DINNER
SNACKING!!!
3 min yoga warm up
SUPERSET: lat
pulldown #136/1 arm dB row #35 - 4/6 (3:47)
10/50 -- 20x
JR
Low Jacks - 58/55
Front
Lunge on Ball L - 14/16
JR
Low Jacks - 55/57
Lunge
on Ball R - 14/17
JR
Low Jacks - 51/54
Dip
Station Combo (knee raise/leg over/lunge back alt.) - 11/12
JR
Low Jacks - 57/51
Ugi
Squat Squeeze - 46/46
JR
Low Jacks - 52/58
90
Degree Ab Ugi Crunch Tap - 24/24
+ JR 20 min (!:1 stair run 10 burpees on every minute)
total workout time: approx 44
min
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