Thursday 8-25-2011

A) Warm Up (2) Sets (8) Burpees with Jumps and (25) Arm Circles each direction

B) 5 H.I.I.T. Rounds
  1) Speed Rope @ 90% of Max Effort x 60 sec's
  2) Jumping Jacks @ 60% of Max Effort x 60 sec's

C) 2 Agility Circuits
  - Sprawl + Pop-Up + Reverse Lunges with Forward Knee Strikes Each Leg
  1) 6 reps + 30 sec's Recovery
  2) 5 reps + 30 sec's Recovery
  3) 4 reps + 15 sec's Recovery
  4) 3 reps + 15 sec's Recovery
  5) 2 reps + 10 sec's Recovery
  6) 1 reps + 60 sec's Recovery

D) 5 Giant Circuits
  1) Close Squats x 25 reps
  2) Regular Squats x 25 reps
  3) Wide Squats x 25 reps
  4) Hindu Squats x 25 reps
  5) Close Push-Ups x 10 reps
  6) regular Push-Ups x 10 reps
  7) Wide Push-Ups x 10 reps
  8) Hindu Push-Ups x 10 reps
  9) Recovery x 60 sec's

E) 5 Consecutive Core Circuits
  1) Supine Bicycles @ Moderate Pace x 40 reps
  2) Kneeling Alternating Pointer Dogs x 20 reps