Fri 8-2-13: B5F Circuit

Continued the Variety Phase with a 30 minute workout circuit…

Circuit

Row 500 meters
Run 30 seconds, 12 mph, 5 degree incline
Spin Bike 1 min
Assisted Pullups -48 x 15 reps
Decline Sit-up x 15
70 Degree Incline Smith Machine Press +90lbs x 12 reps
Row 250 meters
Assisted Alternating One Arm Pull-up -48 x 5 each side
Decline Sit-up +25lb plate x 15
70 Degree Incline Smith Machine Press +130lbs x 5 reps
Assisted Alternating One Arm Pull-up -48 x 5 each side
Decline Sit-up +25lb plate x 15
70 Degree Incline Smith Machine Press +130lbs x 4 reps
Assisted Alternating One Arm Pull-up -62 x 5 each side
Roman Chair Sit-up +25lb plate x 15
70 Degree Incline Smith Machine Press +110lbs x 6 reps
Assisted Alternating One Arm Pull-up -62 x 5 each side
Roman Chair Sit-up +25lb plate x 15
70 Degree Incline Smith Machine Press +110lbs x 6 reps
Assisted Wide Pull-up -62 x 15
Roman Chair Sit-up x 15
70 Degree Incline Smith Machine Press +110lbs x 6 reps, +90lb x 4
Row 500 meters

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