Workout "Armagedon"

Do the workout once a week, leaving her two days rest between her and other physical exercises.Make a  series " a " rest, then one set " b "until all repetitions and sets are completed. Start with a nice warm up all the joints, tendons and muscles. Once you have warmed nice with lighter weight, start the workout.
 Time Required: 30 minutes

1. Dead lift

 Stand slightly crouched over the lever as you set foot feet at shoulder width. Bring the lever and hold hands outside the knees. Keep your back straight and have their feet firmly on the ground with his heels. Lift the lever near your Pishtane and then stand up fully straightening the legs. Return the same way.
For example, if your maximum is 120 kg, put on a 20-seater, two 10-s and two 5's on each side. Make one repetition and then remove the lightest weight that must be placed at the end. Then do 5 reps. Take the next disc and do 5 reps. Continue this procedure until only two remain 20 kilo disc lever. Then do as much reps as you can. Do not rest between sets more than is necessary for removal of disc time.

 2 a) Push-ups

 
Series: 5 of 20 (100 total for this exercise) 
Do 20 push-ups. Then immediately switch to the side pulling the dumbbell shoulder. Alternate between both series and exercises until you have finished all the series and repetitions of this group.

2 b) The dissolution of the rear shoulder dumbbell

 
Series: 5 of 20 (100 total for this exercise)

Hold one dumbbell in each hand and leaned slightly forward with your torso becomes almost parallel to the ground. Squeeze the rear shoulder muscles to each other and lift the dumbbells up to 90 degrees. If you stay during the exercise to catch your breath, do it until the dumbbells are below starting position. Do 20 repetitions and immediately return to pushups.

  3 a) Recruitment

 
Series: 10
Stand against the clock with a second arrow. Hold the lever to grip with the width of the shoulders. When the arrow seconds on the clock against you pass number 12 naprvete maximum number of calls. Immediately start making attacks with a jump in place while the arrow did not pass again through 12 (until 1 minute passes). Rest one minute.

 3 b) Аttacks with a jump spot

 
Series: 10

Start position attacked by your rear knee almost touches the floor and the front does not go to the fingertips. Jump as high in the air and change the position of the legs. Ground with the other foot in front and make the next jump immediately to change feet.