Friday 8-12-2011
A) Warm Up: (3) Sets (6) Pull-Ups + (6) Burpees with Jumps
B) 6 Consecutive Super Sets
1) Monkey Bar Plyo Pull "Hops" x 8 rungs
2)Carioca x 20 yards
C) 4 Consecutive Triple Sets
1) Pull-Ups (to Chest) x 10 reps
2) Pike Close Grip (Diamond) Push-Ups x 10 reps
3) Calf Raises x 10 reps
D) 5 Consecutive Triples
1) Chin-Ups (to Chest) x 10 reps
2) Incline Diamond Push-Ups x 10 reps
3) Heel Walks
E) 5 More Consecutive Triples
1) Hanging Full Leg Raises (toes to Bar) x 10 reps
2) Highlanders x 10 ea. cross
3) Dorsal Flexion x 10 reps
F) 5 Consecutive Core Super Sets
1) Supine Swim x 60 sec's
2) Prone Swim x 60 sec's
B) 6 Consecutive Super Sets
1) Monkey Bar Plyo Pull "Hops" x 8 rungs
2)Carioca x 20 yards
C) 4 Consecutive Triple Sets
1) Pull-Ups (to Chest) x 10 reps
2) Pike Close Grip (Diamond) Push-Ups x 10 reps
3) Calf Raises x 10 reps
D) 5 Consecutive Triples
1) Chin-Ups (to Chest) x 10 reps
2) Incline Diamond Push-Ups x 10 reps
3) Heel Walks
E) 5 More Consecutive Triples
1) Hanging Full Leg Raises (toes to Bar) x 10 reps
2) Highlanders x 10 ea. cross
3) Dorsal Flexion x 10 reps
F) 5 Consecutive Core Super Sets
1) Supine Swim x 60 sec's
2) Prone Swim x 60 sec's