“Raise the Roof” – UPPER BODY

Posted: March 23, 2011 by Bonnie Pfiester in Upper Body, Workout

DM 102UPPER EXTREMITY FOCUS

Warm up:
25 Butt-Kicks
25 Jax
(repeat 2x)
25 Squats (Squats)
25 2-Step Heismans
(repeat 2x)
Jump Rope (2 minutes)
Stretch

BURNT 1 (3 rounds for time)
Tools: resistance bands or dumbbells
15 Push-press
5 Push-ups
5 Pull-ups
15 (2-Count) Mountain Climbers

BURNT 2 (3 rounds for time)
15 Overhead Squats (squat with arms locked out overhead)
5 Push-ups
5 Pull-ups
15 Burpees

BEAR CRAWL SUICIDES (3 sets – for time)
Starting on all fours (hands and toes) begin to bear “walk” crawl out three steps and do 2 push ups.  Return to start line and repeat 6 steps out with 4 push-ups, repeat with 9 steps out and 6 push-ups.  Return to start line and begin again from the very beginning.  Repeat a total of 3 rounds. (record your time)

3 steps out- 2 push-ups
6 steps out- 4 push-ups
9 steps out- 6 push-ups

MOUNTAIN CLIMBER/BURPEE SUICIDES (1 set for time)
10 burpees/10 (2 count) mountain climbers
9 burpees/9 mountain climbers
8/8 …continue all the way to 1/1
(Record your time)

CORE (3 Rounds)
Tools: floor mat
25 Sit-ups
25 Crunches
25 Oblique crunch (25Left/25right)
25 (2 count) bicycles

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