STAB Medley (Rx+ 7&8)

STAB = (shoulders,triceps, abs & biceps)

Class does reps in unison on trainers count:

Shoulder Medley - 4 rounds

           20 front raises 15/20
           20 upright row 15/20
           20 OH press 15/20

Triceps Medley - 4 rounds

            10 narrow push-ups  BW
            20 skull crushers 15/20           
            20 OH French press 15/20

Ab Medley - 4 rounds

            20 situps 
            20 R side ups 
            20 L side ups            
            20 Superman back ext's 

Biceps 21’s - 4 rounds   (see demo)      

            7 bottom to half 25/45
            7 half to full 25/45
            7 full 25/45

Post Rx or reps completed to comments.

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Off-Site Workout #4 - Ladder Push/Pull/Squat/Sit/Burp (Conducted at 6am & 7:30pm)

- Meet under the pavillion at Bountiful 24th ward meeting house.  720 E. 550 N. (see map).
- We can't be sure of sprinkler times.  Please come prepared for wet & dry conditions. 
- Bring water for a half time break.  

Perform a 5 turnaround ladder sprint with turnarounds at 10-20-30-40-50 yds.  Each time you return to the baseline perform 10 reps of air squats followed by a 45 second rest.  Repeat entire sequence for the following exercises:

pushups
aussie pullups (on fence or bleachers)
situps
burpees

Post Rx to comments.

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Tomorrow is one of our favorite off-site workouts.  We are playing Hoover Ball!  Please call your friends and bring them.  It is a riot. 

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Amazing hike, with amazing people!  @ Mueller Park 0600.