Sônz Exercise ▪ Midtown Atlanta, GA

10,9,8,….,1
For Time...

HSPU
Swan Dives (45#/55#)
Box Hops (20”/24”)
DB Plank Rows (25#/35#)
MB Toe Touches

400 meter run (outside) after odd rounds

Wednesday, July 23, 2008 (GWM)


FGB Style: 5 Rounds 1 min rest b/t rounds

Slam Balls
Sit-Ups
Kettlebell Swings (M- #55, W- #35)
SDHP (M-#75, W-#55)
Power Cleans (M- #75, W- #55)

AMRAP 30 Minutes:

5 Box Hop Burpees
10 OH Squat (#75W, #55W)
15 Wall Ball Shots (M- #16, W- #12)
20 Med Ball Sit ups

"Barbara" (G)

5 Rounds for Time:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

3Rounds

10 Push Press
10 Back Squat
10 x-over (long step)

3Rounds


10 Swiss Ball DB Chest Press
10 Weighted Lunge
10 Straddle Box Hops


Mechanics of the DB Row
High Step Ups