Human Trainer Weekend WOD 04/10/15

BEGINNER PROGRAM

– ALTERNATING FORWARD LUNGE & T FLY COMBO (5 REPS PER SIDE)

– 2 ARM ROW (12 REPS)

– 2 ARM SQUAT & BICEP CURL COMBO (10 REPS)

– 2 ARM OVERHEAD TRICEPS PRESS (10 REPS)

– NON VERTICAL 2 ARM CHEST PRESS (12 REPS)

– STRAIGHT ARM SQUAT (10 REPS)

– REVERSE T FLY (10 REPS)

– 2 ARM CHEST FLIES (10 REPS)

– 1 LEG CROSS REVERSE LUNGE (6 PER SIDE)

– FOOT CRADLE 2 KNEE TUCK (10 REPS)

– FOOT CRADLE ALTERNATING SPRINTER (10 PER LEG)

– FOOT CRADLE 2 LEG HAMSTRING CURL (12 REPS)

– FOOT CRADLE PLANK (20 SEC)

ADVANCED PROGRAM

– ALTERNATING FORWARD LUNGE & T / Y / I FLY COMBO – (10 REPS PER FLY)

– 1 ARM ROW (10 PER SIDE)

– 1 LEG SQUAT & BICEP CURL COMBO (10 PER LEG)

– 1 ARM OVERHEAD TRICEPS PRESS (10 PER SIDE)

– VERTICAL CHEST PRESS (15 REPS)

– JUMP SQUATS (15 REPS)

– REVERSE T / Y / I FLY COMBO (10 REPS PER FLY)

– CHEST FLIES (20 REPS)

– ALTERNATING SIDE CROSS REVERSE JUMP LUNGE (10 PER SIDE)

– FOOT CRADLE PUSHUP & KNEE TUCK (20 REPS)

– FOOT CRADLE ALTERNATING SPRINTER (25 PER SIDE)

– FOOT CRADLE ALTERNATING HAMSTRING CURLS ( 25 REPS PER SIDE)

– FOOT CRADLE PLANK (1 MINUTE)

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