Friday 7-1-2011
A) Warm-Up: 2 Sets (8) Pull-Ups + (8) Burpees with Jumps
B) 6 Consecutive Sets
1) Burpee with Jump into Pull-Up x 8 reps
2) Sprint x 40 yd's
3) Walk back to Pull-Up Bar x 50 yd's
C) 4 Sets Stair Climb on Hands
1) Partner Wheel Barrow or Alligator Walks x 30 steps
-(Staggered Hand Push-Ups (High-Low) on ea. step)
2) Hold Partner or Recover x 60 sec's
D) 10 Consecutive Stair Sprint Circuits (approx 30 stairs)
1) Two Leg Hops up and Jog down x 1
2) Single Step Sprints Up and Jog down x 1
3) Double Step Sprints Up and Jog down x 1
4) Diamond Push-Ups x 10 reps
5) Hindu Push-Ups x 10 reps
E) 4 Consecutive Core Circuits
1) Extended Superman Plank x 60 sec's
2) High Plank Marches x 60 sec's
3) Elbow T-Rolls x 60 sec's
4) Hamstring Bridge Marches x 60 sec's
B) 6 Consecutive Sets
1) Burpee with Jump into Pull-Up x 8 reps
2) Sprint x 40 yd's
3) Walk back to Pull-Up Bar x 50 yd's
C) 4 Sets Stair Climb on Hands
1) Partner Wheel Barrow or Alligator Walks x 30 steps
-(Staggered Hand Push-Ups (High-Low) on ea. step)
2) Hold Partner or Recover x 60 sec's
D) 10 Consecutive Stair Sprint Circuits (approx 30 stairs)
1) Two Leg Hops up and Jog down x 1
2) Single Step Sprints Up and Jog down x 1
3) Double Step Sprints Up and Jog down x 1
4) Diamond Push-Ups x 10 reps
5) Hindu Push-Ups x 10 reps
E) 4 Consecutive Core Circuits
1) Extended Superman Plank x 60 sec's
2) High Plank Marches x 60 sec's
3) Elbow T-Rolls x 60 sec's
4) Hamstring Bridge Marches x 60 sec's