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9/10/2011 1:51:54 PM -
9/10 Aerobic Work

20 Minutes of Total Work

1) 4 Minutes of "Tempo Runs" (I alternate between high knees, butt kickers, backpedal and shuffle for 50 yards) with a lower body calisthenic or abs between each 50 yd rep

Rest 1 minute

2) Aerobic Bench for 90 seconds, 95 pounds at a slow pace with no lockout to ensure constant tension

Rest 1 minute

3) Aerobic Row for 90 seconds, 25 pound plate on CSR at slow pace with constant tension

Rest 1 minute

4) Repeat #1

5) Repeat #2 and #3

6) Repeat #1

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,
Chad Wesley Smith


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