Wednesday 7-13-2011
A) Warm-Up: 3 Sets (6) Pull-Ups + (6) Burpees with Jumps
B) 8 Consecutive Monkey Bar Super Sts
1) Monkey Bar Plyo-Hops (rung to rung) x 8 rungs
2) Carioca x 20 yards
C) 4 Consecutive Monkey Bar Super Sets
1) Lateral Rung Swings with Pull-Ups x 8 rungs
2) Twisting Lunges x 20 yards
D) 2 Consecutive Monkey Bar Super Sets
1) Alternating Lead Hand Forward Swings x 8 rungs
2) Cross-Over Lunges x 20 yards
E) 2 Monkey Bar Sets
1) Neutral Grip Pull-Ups x 12 reps
20 Recovery x 60 sec's
F) 2 More Monkey Bar Sets
1) Chin-Ups x 12 reps
2) Recovery x 60 sec's
G) 2 More Monkey Bar Sets
1) Wide Grip Finger-Tip Pull-Ups x 6 reps
2) Recovery x 60 sec's
H) 10 Field Sprints
1) Spring x 25 yards
2) Walk Back to Start
I) Core Circuit x 1
1) Ham-Neck Bridge x 60 sec's
2) Leg Scissors x 40 reps
3) Ham Neck Bridge x 60 sec's
4) Flutter Kicks x 80 reps
5) Ham Neck Bridge x 60 sec's
6) Bicycles x 60 reps
B) 8 Consecutive Monkey Bar Super Sts
1) Monkey Bar Plyo-Hops (rung to rung) x 8 rungs
2) Carioca x 20 yards
C) 4 Consecutive Monkey Bar Super Sets
1) Lateral Rung Swings with Pull-Ups x 8 rungs
2) Twisting Lunges x 20 yards
D) 2 Consecutive Monkey Bar Super Sets
1) Alternating Lead Hand Forward Swings x 8 rungs
2) Cross-Over Lunges x 20 yards
E) 2 Monkey Bar Sets
1) Neutral Grip Pull-Ups x 12 reps
20 Recovery x 60 sec's
F) 2 More Monkey Bar Sets
1) Chin-Ups x 12 reps
2) Recovery x 60 sec's
G) 2 More Monkey Bar Sets
1) Wide Grip Finger-Tip Pull-Ups x 6 reps
2) Recovery x 60 sec's
H) 10 Field Sprints
1) Spring x 25 yards
2) Walk Back to Start
I) Core Circuit x 1
1) Ham-Neck Bridge x 60 sec's
2) Leg Scissors x 40 reps
3) Ham Neck Bridge x 60 sec's
4) Flutter Kicks x 80 reps
5) Ham Neck Bridge x 60 sec's
6) Bicycles x 60 reps