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Mind 
Today when I woke up it was cold and sleeting; not the kind of day that motivates you to work out.  So for those of us not so fortunate to live in Arizona or San Diego, staying on the workout train means it is important to have a weather back up plan.  Having a weather backup plan goes toward the preparation that we talked about yesterday.  Being prepared means you can adapt and flex to the environment.  An essential attitude to think like a fighter pilot.
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Body 
What is a good weather backup plan?  One that is simple and easy to execute.  For my son Mack who is setting his sights on being a SEAL, he might agree, but say embrace the suck, remove your shirt and go running.  I’ll stick with warmer indoor plan.
Today I am going to introduce a continuous running clock of 30 seconds for each set.  Use 20 seconds to exercise and 10 seconds to transition to the next exercise.  You will work in triplets of an exercise, exercise, then stretching/yoga or rest if needed. We always try to pair opposite muscles.  So for example you may go, barbell curl, cable tricep pull down, warrior pose. Then repeat those three movements for three sets before going to the next triplet.
push press
Wingman
3 sets of the following 30 second triplets, as many reps in 20 seconds for each.
Power Band curls/pushups/arm stretching (wind mills)
PVC pipe push press/dips on a chair/leg stretching (calves, thighs, hamstrings)
Burpees/situps/back stretching (waist bending, good morning, arches)
Mountain climbers/chin-ups/neck stretching
Flight Leads
3 sets of the following 30 second triplets, as many reps in 20 seconds for each.
45lb barbell clean and press/45lb barbell curls/mountain pose with good breathing
25lb dumbbell push press/25lb cable tricep extensions/standing forward bend
25lb dumbbell seated press/15lb dumbbell curl/downward facing dog
15lb dumbbell upright row/5lb dumbbell shoulder raise/warrior pose
Instructors
3 sets of the following 30 second triplets, as many reps in 20 seconds for each.
65lb barbell clean and press/65lb barbell curls/mountain pose with good breathing
45lb dumbbell push press/45lb cable tricep extensions/standing forward bend
45lb dumbbell seated press/30lb dumbbell curl/downward facing dog
65lb barbell upright row/15lb dumbbell shoulder raise/warrior pose
135lb narrow grip bench/25 lb cable forearm curls/tree pose
WIC
20 minutes of hard machine cardio (rowing, stair climber, treadmill), then
3 sets of the following 30 second triplets, as many reps in 20 seconds for each.
95lb barbell clean and press/65lb barbell curls/mountain pose with good breathing
55lb dumbbell push press/55lb cable tricep extensions/standing forward bend
55lb dumbbell seated press/40lb dumbbell curl/downward facing dog
95lb barbell upright row/25lb dumbbell shoulder raise/warrior pose
155lb narrow grip bench/45 lb cable forearm curls/tree pose
Burpees/Mountain Climbers/55lb Kettlebell swings
Post your reps and  level in comments for bragging rights
Meal of the Day – Go out, you earned it!  The Afterburner chili earned a 3 from MackNBee. AJAX gives it a 4!
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Spirit
Call a friend today and ask them how they are doing.