Crank 1/9/12

So yesterday I spent the day snowboarding at Gunstock. It was awesome, as usual, and left me a little tired, but not too sore for today's 5 am workout:

Same format as the last Monday (go hard for 90 seconds and rest for 60, repeat each sequence 3 times).

Lower Body
Pistol Squats - 2 each leg
Bulgarian Split Squats - 3 each leg
Plyo Jumps - 5

Upper Body - feet elevated on a step in the pushup position
Pushups - 5
Renegade Rows - 5 each side
Tricep Kickbacks - 5 each side

Core
Windshield Wipers - 3 each side
Bikes - 10
Side plank - feet elevated - 10 seconds each side

Total Body
Shuffle Pushups over step - 3 each side
Lateral plyo jumps - 3 each direction
Bent over front raise - 5

If you have time, go through each circuit for 90 seconds one more time.

Enjoy.