Sat. jan. 17 5k race=25:22:tired incline bench 3x3 dips 3x10 deadlift 3x3 cable curls 3x10 tricep pushdowns 3x10 lat pull 3x10 rear lat raise 3x10 backhype 3x20 incline situp 3x20
sun, jan 18 warmup 2rds bobweave rope 1 rd footwork 1 rd shadow 4 rds de bag 1 rd speed bag 1 rd jumprope 1 rd chairs 1 rd. 20 pushups 10 supine rows 30 bungee punches 240 abs 1 mile run
mon. jan. 19 battle rope- 8 sets 2x3 box jumps 2x3 long jumps 2x3 rim jumps 3x20 backhypes bike 7 min. hill routine weight 177
tue. jan. 20 2 rds warmup 1 rd bob weave rope 1 rd footwork 4 rds shadow 2 rds opponent bag 1 rd speed ladder 1 rd chairs 3x10 med ball throws 240 abs 1.2 mile run:barf
wed. jan. 21 kettle bell swing 10 kettle bell figure 8 10 kettle bell slingshot 10 dips 3x10 supine row 3x10 cable punch 3x20 cable curl 3x10 tricep pushdown 3x10 rear lat raise 3x10 basketball game
Thur. jan. 22 2 rds warm up 1 rd bobweave rope 1 rd footwork 4 rds shadow 2 rds de bag 2 rds jumprope 20 pushups 10 supine rows 30 bungee punches 240 abs run 2 gassers, 3 1/2 gassers, 4 1/4 gassers wt. 176 :rasta
sat jan 24 battle rope 8x dips 10x cable punch 10 cable curl 10 tricep pushdown 10 db punch 10 db curl 10 db side lat raise 10 med ball 7x speed ladder 3x speed hop 3x5 each leg incline situp 3x20 backhype 3x20 eliptical 7 min. hill course
sun jan 25 2 rds warmup 1 rd bobweaverope 1 rd footwork 5 rds shadow 1 rd opponent bag 2 rds chairs 3x10 bat swings 240 abs run 1 mile
mon. jan. 26 battle rope 8x dips 3x10 db punch 10 db curl 10 db side lat raise 10 calf raise 3x20 box jump 2x3 long jump 2x3 rim jump 2x3 mball jump 2x3 split jump 2x2 backhype 3x20 incline situps 3x20 bike 7 min. hill course weight 174
tue, jan. 27 1rd warmup 1 rd bobweave rope 2 rd shadow 1 rd opponent bag 1 rd jumprope 240 abs run 1.2 miles weight 176:verysad
wed jan 28 cable circuit kettle bells 3 body weight exercises 3x med ball 6x backhype 3x20 incline situps 3x20 2 basketball games :tired
thur. jan. 29 2 rds warmup 2 rds bob weave rope 4 rds shadow 2 rds deb 2 rds jumprope 3x10 sledgehammer 240 abs run 12 x 30 yds. wt. 175
