Friday 8-19-2011
A) Warm-Up (2) Sets (6) Pull-Ups and (6) Burpees with Jumps
B) 3 Triple Sets
1) Regular Pull-Ups x 20 reps
2) Pike Push-Ups (on Ground) x 10 reps
3) Hindu Push-Ups x 10 reps
4) Recovery x 60 sec's
C) 3 Super Sets
1) Close-Grip Pull-Ups x 10 reps
2) Incline Diamond Push-Ups x 10 reps
3) Recovery x 60 sec's
D) 4 More Super Sets
1) Regular Chin Ups x 10 reps
2) Flat Diamond Push-Ups x 10 reps
3) Recovery x 60 sec's
E) 8 Consecutive Stair circuits (30 Steps)
1) Single Step Sprint Up and Jog Down x 2
2) Double Step Sprint Up and Jog Down x 2
3) Walking Lunges (or Alternating) x 10 reps
4) Fighter Push-Ups x 10 reps
F) 4 Consecutive Core Circuits
1) Elbow Plank Alternating Supermen x 30 sec's
2) Elbow Plank Rolling Starfish x 30 sec's
3) Supine Angels x 30 sec's
4) Hamstring Beck Bridge Marches x 30 sec's
B) 3 Triple Sets
1) Regular Pull-Ups x 20 reps
2) Pike Push-Ups (on Ground) x 10 reps
3) Hindu Push-Ups x 10 reps
4) Recovery x 60 sec's
C) 3 Super Sets
1) Close-Grip Pull-Ups x 10 reps
2) Incline Diamond Push-Ups x 10 reps
3) Recovery x 60 sec's
D) 4 More Super Sets
1) Regular Chin Ups x 10 reps
2) Flat Diamond Push-Ups x 10 reps
3) Recovery x 60 sec's
E) 8 Consecutive Stair circuits (30 Steps)
1) Single Step Sprint Up and Jog Down x 2
2) Double Step Sprint Up and Jog Down x 2
3) Walking Lunges (or Alternating) x 10 reps
4) Fighter Push-Ups x 10 reps
F) 4 Consecutive Core Circuits
1) Elbow Plank Alternating Supermen x 30 sec's
2) Elbow Plank Rolling Starfish x 30 sec's
3) Supine Angels x 30 sec's
4) Hamstring Beck Bridge Marches x 30 sec's