2/2 with Tony J

Warm up 3x:
10x Standing up walk out to plan
20 sec high knees
10 squat jumps

3x12 TRX
Arm over head and drop hip
Bridge with trx in one arm and pull up
Rotate and finish with arms over each side

3x 12
One leg burpee on TRX
Plank knees in
Plank and pike
Plank and rotate with momentum

11/27/12

3 x 20 swings, 56 lbs
3 x 12 reverse lunge, 12 kg

3 x 12 squat press, 12 kg
3 x 12 bent over row, 12 kg
3 x 12 push ups

Cardio Circuit
3 x 30 sec battle rope (focus on moving core and arms and not legs)
3 x 12 burpees
3 x 30 sec plank

11/07/12

Swings - 56 lb

3 x Walking lunge - 12 kg kb in each hand
3 x Leg lifts/knee raise

30 sec battle rope
30 sec shoulder plank
3 x 12 each side side bends  with 25 lb plate

11/3

Squat - bar, 65, 85, 105
Pull ups 3 x 10 w/ wide elastic
Bench 3 x 12, 75
Lat pull, 3 x 12, 66

10/31

Swings - 56 lbs
Single arm bent over rows - 26 lbs
Step up  - 26 lbs

10/24/12

Circuit 1
Courtsy Lunge, KB goblet, 12 kg
1 arm swing alternating arms, 20 times, 12 kg
snatch, 8 kg

Circuit 2
Plank on trx - 40 seconds
diamond push ups - 10

10/17/12

Circuit 1
Reverse lunge, hold KB in goblet, 12 kg
Kettle bell swing - 44 lb
Plank

Squat and shoulder press
Dumbell row, 1 arm