Upper and lower body workout, 4.24.12

Here are a few different workouts you can choose from:

5 rounds of  -
5 pull ups (with small jump to assist)
10 TRX horizontoal rows* (focus on squeezing shoulder blades together)
Rest 1 minute
*Here's a video - go to about 3:08 for the demo: http://www.youtube.com/watch?v=s-AQtmI_6VA
You can sub band rows if you don't have access to TRX
Note:  This is not done for time.  Focus on good form and doing the pull up with as little assistance as possible.

3x15
Hindu pushups (I posted a video last week)

5 rounds for time-
20 thrusters (w/ light weight, I used 10# dumbbells)
Bear crawl forward and backward (focus on opposite leg and arm moving at the same time)
Note:  Focus on moving quickly through this workout.  This took under 8 minutes to complete.  Try to focus on driving up with the glutes when you do the thrusters.

3x10
Single leg deadlift w/ kettle bell
3x10
Single leg squat w/ kettle bell
Note:  If you need a good example video for these, let me know and I'll find one.  Unilateral workouts are great because they 1) point out your weaknesses and allows you to fix them, 2) you recruit other muscles that assist in balancing, 3) less weight is required so it can prevent injuries that can be related to lifting heavy weights.  I think in terms of capoeira, it makes sense to do unilateral leg workouts since we are constantly standing, spinning, kicking, etc on one leg.

4 minutes of stair run
Rest 1 minute
3 minutes of stair run
Rest 1 minute
2 minutes of stair run
Rest 1 minute
1 minute of stair run

Enjoy!!!