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The World Changed
Wednesday, December 9, 2009
Friday workout #9
Please post workout done on Friday. If multiple people trained together, list the training and those that attended. If you trained separtely or with a different group list that training and those that attended.
2.3 miles in 25 minutes includes 5 minute cool down.
ReplyDelete1st 2 miles were done in 18:27
20 push-ups x 3
completed: 12/12
ReplyDelete25 min - elliptical
stretch
core 7 minutes
SB walkouts and pushups - 5x10
50 SB crunches
50 SB back extensions
50 SB 8# MB twists
Cybex machine workout 3x10 per side
time-15:30
overhand swing 20#
underhand swing 10#
lateral raises 10#
chest press 25#
pec fly 15#
Completed 12/12.
ReplyDeleteOne step to 10th floor, skip step to tenth floor, max # of push ups (at least 50/person). Repeat Once.
Skip step to 5th floor, squats on way down. Backwards to 5th- push ups to max. Repeat once but doing laterals instead.
Present: RFF Martinez and Defriest.
Total Time: 30 minutes