Thursday 7-28-2011
A) Warm Up: (2) Sets (6) Pull-Ups + 6 Burpees with Jumps + 400m Jog
B) 8 Triple Sets
1) Monkey Bar Plyo "Lat Pulls" x 8 rungs
2) Flat Plyo "Clap" Push-Ups x 8 reps
3) 400m Sprint x 1 (short lap)
4) Recovery x 60 sec's
C) 6 Partner Stair Sets on Hands
1) Wheel Barrows x 30 stairs
2) Holder
D) 3 Consecutive Core Circuit (20 static hold / 10 transition)
1) Superman High Plank with Right Arm / Left Leg Extended x 20/10 sec's
2) Superman High Plank with Opp Arm / Leg Extended x 20/10 sec's
3) Side High Plank x 20/10 sec's
4) Opposite Side High Plank x 20/10 sec's
5) Single Leg Hamstring Bridge x 20/10 sec's
6) Opposite Leg Hamstring Bridge x 20/10 sec's
B) 8 Triple Sets
1) Monkey Bar Plyo "Lat Pulls" x 8 rungs
2) Flat Plyo "Clap" Push-Ups x 8 reps
3) 400m Sprint x 1 (short lap)
4) Recovery x 60 sec's
C) 6 Partner Stair Sets on Hands
1) Wheel Barrows x 30 stairs
2) Holder
D) 3 Consecutive Core Circuit (20 static hold / 10 transition)
1) Superman High Plank with Right Arm / Left Leg Extended x 20/10 sec's
2) Superman High Plank with Opp Arm / Leg Extended x 20/10 sec's
3) Side High Plank x 20/10 sec's
4) Opposite Side High Plank x 20/10 sec's
5) Single Leg Hamstring Bridge x 20/10 sec's
6) Opposite Leg Hamstring Bridge x 20/10 sec's