10/24/11- Core Drop Sets & Intervals

Today's workout is all about the core and mixing in some intervals.  You can use any type of cardio equipment for the speed burst interval (SBI), and make sure you're working at 75% of your max effort, meaning slightly less than a sprint, for the full duration of the interval.  Whether you choose to use an elliptical, a rower, a bike, or even run outside, do so without resting during the interval and rest for ninety seconds upon completion of each SBI.  Good luck!

1. Elbow Plank 1:15, 1:00, :45
2. V-Ups 20, 15, 10
3. 2 min SBI
4. Side Plank :30, :20, :10
5. Hip Ups 30, 20, 10
6. 3 min SBI
7. Hand Plank 1:00, :50, :40
8. Bicycles 30, 20, 10
9. 4 min SBI
10. TRX Rollout 20, 15, 10
11. Bridge 1:30, 1:15, 1:00
12. 5 min SBI
13. Elbow to Hand Plank 10, 8, 6
14. Band Hold 1:00, :45, :30
15. 4 min SBI
16. Band Rotation 20, 15, 10
17. Spiderman Mountainclimbers 20, 15, 10
18. 3 min SBI
19. Leg Ups 20, 15, 10
20. Knee Ins 20, 15, 10
21. 2 min SBI

Check back in tomorrow for the WOD!