Thursday 8-18-2011
A) CNS Warm Up (3) Sets (8) Burpees with Jumps
B) 4 Consecutive Triple Sets
1) Single Arm Medicine Ball Push Press with Wall Rebound x 10 reps
2) Staggered Squat Jumps x 10 reps
3) Plyo "Clap" Push-Ups x 10 reps
* Alternate #1 Arm and #2 Stagger with each set
C) 4 More Consecutive Triple Sets
1) Staggered Stance Alternating Back Arm / Leg Push Press with Rebound x 10 reps
2) Leaping Leopards (Alternating Staggered Squat Jumps) x 10 reps
3) Plyo "Shuffle" Push-Ups x 10 reps
D) And 4 More Consecutive Triple Sets
1) Medicine Ball Side Toss with Wall Rebound x 10 reps
2) Plyo Box / Bench Jump x 10 reps
3) Push-Back Push-Ups x 10 reps
E) Another 4 Consecutive Triple Sets
1) Staggered Stance Alternating Back Hip / Leg Forward Toss with Wall Rebound x 10 reps
2) Switch Jumps (Alternating Lunge Jumps) x 10 reps
3) Hindu Push-Ups x 10 reps
F) Last 4 Consecutive Triple Sets
1) Medicine Ball Overhead Slams x 10 reps
2) Plyo Tuck Jumps x 10 reps
3) Neutral Grip Push-Ups on Knuckles x 10 reps
G) 5 Consecutive "Swim" Circuits
1) Supine Flutter Kicks with Backstroke x 60 sec's
2) Prone Dry Land Swim (Crawl) x 60 sec's
B) 4 Consecutive Triple Sets
1) Single Arm Medicine Ball Push Press with Wall Rebound x 10 reps
2) Staggered Squat Jumps x 10 reps
3) Plyo "Clap" Push-Ups x 10 reps
* Alternate #1 Arm and #2 Stagger with each set
C) 4 More Consecutive Triple Sets
1) Staggered Stance Alternating Back Arm / Leg Push Press with Rebound x 10 reps
2) Leaping Leopards (Alternating Staggered Squat Jumps) x 10 reps
3) Plyo "Shuffle" Push-Ups x 10 reps
D) And 4 More Consecutive Triple Sets
1) Medicine Ball Side Toss with Wall Rebound x 10 reps
2) Plyo Box / Bench Jump x 10 reps
3) Push-Back Push-Ups x 10 reps
E) Another 4 Consecutive Triple Sets
1) Staggered Stance Alternating Back Hip / Leg Forward Toss with Wall Rebound x 10 reps
2) Switch Jumps (Alternating Lunge Jumps) x 10 reps
3) Hindu Push-Ups x 10 reps
F) Last 4 Consecutive Triple Sets
1) Medicine Ball Overhead Slams x 10 reps
2) Plyo Tuck Jumps x 10 reps
3) Neutral Grip Push-Ups on Knuckles x 10 reps
G) 5 Consecutive "Swim" Circuits
1) Supine Flutter Kicks with Backstroke x 60 sec's
2) Prone Dry Land Swim (Crawl) x 60 sec's