CDOT Fitness Center
1200
Stairmaster
10 minutes - Level 5
Convict Conditioning
Push-ups
Step 5 Full Push-ups 1x15 (goal is 1x20)
Step 5 Full Push-ups 1x15 (goal is 1x20)
Step 6 Close Push-ups 1x4 (goal is 1x5)
Squats
Step 5 Full Squats 2x30 (goal is 2x30)
Pull-ups
Step 4 Half Pull-ups 1x5 (goal is 1x8)
Step 4 Half Pull-ups 1x4 (goal is 1x8)
Midway to top 1x3
Leg Raises
Level 3 Flat Bent Leg Raises 2x12 (goal is 2x15)
Bridge
Level 1 Short Bridges 2x12 (goal is 2x25)
Level 2 Straight Bridge 1x6, 1x4 (goal is 1x10)
Handstand Push-up
Step 3 Wall Handstand 10 sec, 10 sec (goal is 30 sec)
Step 4 Half Handstand Push-up 2, 1 (goal is 5)
Rope Skips
singles
drills
drills
crossovers
doubles
doubles
Walking Lunges
5x10 steps
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