Tuesday 8-30-2011
A) Warm Up (3) Sets (6) Pull-Ups + (6) Burpees with Jumps
B) 6 Consecutive Plyo Super Sets
1) Monkey Bar Plyo Pull "Hops" x 8 rungs
2) Leap Frogs x 20 yards
C) 4 More Monkey Bar Sets
1) Neutral Grip Pull-Ups with Knees Held in "Chair" position x 12
2) Recovery x 90 sec's
D) Total Body Conditioning
1) Walking Lunges x 30 reps
2) Hindu Push-Ups x 10 reps
*** Alternating Non-Stop 17 times or 1/3 mile
E) 5 Consecutive Core Circuits
1) Elbow Roll Starfish Planks x 60 sec's
2) Hamstring (Optional Neck) Bridge Marches x 60 sec's
F) 4 High Rep Shoulder Circuits
1) Bent Over Concentrated Reverse Flys x 50 reps
2) Standing Lateral Raises x 50 reps
3) Standing Forward Raises x 50 reps
4) Standing Forward Arm Circles with Arms Raised Laterally x 100 reps
5) Standing Reverse Arm Circles with Arms Raised Laterally x 100 reps
6) Standing Inward Arm Circles with Arms Extended Forward x 100 reps
7) Standing Outward Arm Circles with Arms Extended Forward x 100 reps
8) Recovery x 60 sec's
B) 6 Consecutive Plyo Super Sets
1) Monkey Bar Plyo Pull "Hops" x 8 rungs
2) Leap Frogs x 20 yards
C) 4 More Monkey Bar Sets
1) Neutral Grip Pull-Ups with Knees Held in "Chair" position x 12
2) Recovery x 90 sec's
D) Total Body Conditioning
1) Walking Lunges x 30 reps
2) Hindu Push-Ups x 10 reps
*** Alternating Non-Stop 17 times or 1/3 mile
E) 5 Consecutive Core Circuits
1) Elbow Roll Starfish Planks x 60 sec's
2) Hamstring (Optional Neck) Bridge Marches x 60 sec's
F) 4 High Rep Shoulder Circuits
1) Bent Over Concentrated Reverse Flys x 50 reps
2) Standing Lateral Raises x 50 reps
3) Standing Forward Raises x 50 reps
4) Standing Forward Arm Circles with Arms Raised Laterally x 100 reps
5) Standing Reverse Arm Circles with Arms Raised Laterally x 100 reps
6) Standing Inward Arm Circles with Arms Extended Forward x 100 reps
7) Standing Outward Arm Circles with Arms Extended Forward x 100 reps
8) Recovery x 60 sec's