Wednesday 8-17-2011

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 / reps
  2) Walking Twisting Lunges x 20 yards

C) 4 Super Sets
  1) Regular Chin Ups x 20 reps
  2) Heel Walks x 20 yards

D) 5 Agility Sets
  1) Burpee + Leap Frog + Forward Roll x 40 yards
  2) Walk Back x 40 yards

E) 5 Consecutive Dynamic core circuits
  1) Elbow Plank Alternating "Supermen" x 30 sec's
  2) Elbow "Starfish" T-Rolls x 30 sec's
  3) Supine "Angels" x 30 sec's
  4) Hamstring (optional Neck Raise) Bridge marches x 30 sec's

F) 4 Arm Circuits
  1) Low Bar Body Weight Triceps Extensions x 8 reps
  2) Straight Bar Reverse Curls x 8 reps
  3) Dumbbell Supinated Curls x 12 reps
  4) Dumbbell Triceps Kickbacks x 12 reps
  5) Recovery x 90 sec's