Conditioning for the week of July 20-26, 2013

Saturday, 20 July 2013 -

• 5-630pm The Genius of Flexibility Energy Series 1, followed by Convict Conditioning Stretching Series 1, and 5 minute handstand challenge.

Explanation of exercises -

• Note: 5 minute handstand challenge is now being done without the assistance of the wall, focusing more on holding freely.

Sunday, 21 July 2013 -

• 830-10am Bike ride, stretch, 5 rounds of Konami Game Code workout, 20 rail squats at various heights, 20 reps of 180 hops with rail squats at various heights, 3 rounds of 10 second L and N sit bar hangs, 2 rounds of 3 reps each side or Windshield Wipers, 2 rounds of bar swings, and 9 reps of bar rows.

Monday, 22 July 2013 -

• 5-6pm Insanity Asylum Plyo followed by 5 minute handstand challenge.

Tuesday, 23 July 2013 -

• 5-610pm The Genius of Flexibility Energy Series 1, followed by Convict Conditioning Stretching Series 1, and 5 minute handstand challenge.

Wednesday, 24 July 2013 -

• No workout day off.

Thursday, 25 July 2013 -

• 5-630pm Insanity Asylum Speed and Agility followed by 20 bar dips, 19 pull-ups, 60 second bar hang, 15 free form leg raises, 5 reps of 10 second holds L/N bar sits.

Friday, 26 July 2013 -

• 5-6pm P90X+ Intervals followed by 5 minute handstand challenge.