Wednesday 20140910 Training Session

Warm-up:

1. Cyborg Strength warm-up
   (see sidebar)
2. 3x
   20 push-ups
   20 mountain climbers
   20 jumping squats

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Baseline:

1. Super-set 5x
   5 Good mornings
   8 band-resistance pull-ups
2. Box squat w/ 2 second pause, 5x3
3. Bench press with bands, 5x2
4. Dumbbell Bench press, 3x8
5. Tabata
   Front planks
   Side planks

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Mandatory Accessories:

1. single leg box jumps, 3x10
2. 5-4-3-2-1
   DB Front raises
   Lateral Raises
3. 60 yard shuttle x5

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Optional Accessories:

1. Kettlebell throw-and-chase, 200m
2. Log flips, 3x50m