metabolic workout 03/02/13

first couplet:
   9 rounds of: alternate one minute stairmaster / 12 'release pushups'
       * use following levels on stairmaster - ,6,7,8,9,10,9,8,7,6,
       * release pushup requires lifting hands off floor at bottom on each rep
       * goal is to keep 'free hand' on stairmaster until unable

2nd couplet
   5 rounds of: alternate 10 reps underhand lat pulldowns(60% bdywt) / 20 lying alt elbow to knees

3rd single
   1 round of 30 dumbbell thrusters (20lb db or 10lb db)


to clarify first couplet:
                  one minute L6 stairmaster
                  12 release pushups
                  one minute L7 stairmaster
                  12 release puhups
                   one minute L8 stairmaster
                               etc.......up to L10  - then back  down one level per round to L6 

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