Friday 7-15-2011
A) Warm-Up: (3) Sets (6) Chin-Ups + (6) Burpees with Jumps
B) 4 Reverse Pyramids with Matching Pause Reps
1) Chin-Ups
2) Diamond Push-Ups
3) Calf Raises
4) Recovery
**(5 reps + 5 sec pause @ Top to 4 reps + 4 sec pause to 3 reps + 3 sec to 2 reps + 2 sec to 1 reps + 1 sec)
C) Hanging Abs (1/2 Chin-Up Hold for each set)
1) 3 Sets of Hanging Leg Scissors x 10 reps
2) 3 Sets of Hanging Leg Wipers x 4 ea. side
3) 2 Sets of Hanging Knee Raises x 12 reps controlled
*** Recovery of 60 sec's after ea. set
D) 6 Consecutive Sets
1) Leap Frogs x 25 yd's out
2) Walking Lunges x 25 yd's back
3) Hindu Push-Ups x 20 reps
B) 4 Reverse Pyramids with Matching Pause Reps
1) Chin-Ups
2) Diamond Push-Ups
3) Calf Raises
4) Recovery
**(5 reps + 5 sec pause @ Top to 4 reps + 4 sec pause to 3 reps + 3 sec to 2 reps + 2 sec to 1 reps + 1 sec)
C) Hanging Abs (1/2 Chin-Up Hold for each set)
1) 3 Sets of Hanging Leg Scissors x 10 reps
2) 3 Sets of Hanging Leg Wipers x 4 ea. side
3) 2 Sets of Hanging Knee Raises x 12 reps controlled
*** Recovery of 60 sec's after ea. set
D) 6 Consecutive Sets
1) Leap Frogs x 25 yd's out
2) Walking Lunges x 25 yd's back
3) Hindu Push-Ups x 20 reps