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Sample workout

2/8/2014

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Strength (heavy weight)

4 sets- 4 to 8 reps

1. Squats with chains

2. Chest press

3. Chin ups

4. Sit ups

Cardio:

A. 5' rowing

30 Power Rope jumping lunges

30 tire sledgehammer

B. 5' run

30 Power Rope jumping lunges

30 tire sledgehammer

C. 5 minutes spinning

30 Power Rope jumping lunges

30 tire sledgehammer

D. 5 minutes heavy bag punches

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