STAB = (shoulders,triceps, abs & biceps)

Class does reps in unison on trainers count:

Shoulder Medley - 4 rounds

           20 front raises 15/20
           20 upright row 15/20
           20 OH press 15/20

Triceps Medley - 4 rounds

10 narrow push-ups BW
20 skull crushers 15/20
20 OH French press 15/20

Ab Medley - 4 rounds

      20 situps
            20 R side ups
            20 L side ups
            20 Superman back ext's

Biceps 21’s - 4 rounds (see demo)

7 bottom to half 25/45
7 half to full 25/45
7 full 25/45

Post Rx or reps completed to comments.

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Off-Site Workout #4 - Ladder Push/Pull/Squat/Sit/Burp (Conducted at 6am & 7:30pm)

- Meet under the pavillion at Bountiful 24th ward meeting house. 720 E. 550 N. (see map).
- We can't be sure of sprinkler times. Please come prepared for wet & dry conditions.
- Bring water for a half time break.

Perform a 5 turnaround ladder sprint with turnarounds at 10-20-30-40-50 yds. Each time you return to the baseline perform 10 reps of air squats followed by a 45 second rest. Repeat entire sequence for the following exercises:

pushups
aussie pullups (on fence or bleachers)
situps
burpees

Post Rx to comments.

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Tomorrow is one of our favorite off-site workouts. We are playing Hoover Ball! Please call your friends and bring them. It is a riot.

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