Tuesday 6-28-2011
A. Warm Up (3) Sets: (6) Pull-Ups + (6) Burpees with Jumps
B. 6 Dynamic Triple Sets with No Rest
1) Monkey Bar "Hops" (Explosive Jump from Wrung 2 Wrung) x 8 reps
2) Decline (45 degrees) Plyo-Clap-Push Ups x 8 reps
3) Carioca (Opposite Direction Each Set) x 20 yd's
C. 4 Reverse Pyramid Rest-Based Complex Circuits
1) Chin-Ups
2) Body Weight Squats
3) Calf Raises
*** Each Exercise in Circuit is done for 8 reps + 8 sec rest, 7 reps + 7 sec, 6 reps + 6 sec, 5 reps + 5 sec, 4 reps+ 4 sec, 3 reps + 3 sec, 2 reps + 2 sec, 1 rep & Switch
D. Hanging Abs + Static 1/2 Chin-Up
3 Set's Perpendicular Leg Scissors x 10 reps + 60 sec's recovery
3 Set's Full Leg Raises x 10 reps + 60 sec's recovery
3 Set's Full Knee Raises x 10 reps + 60 sec's recovery
B. 6 Dynamic Triple Sets with No Rest
1) Monkey Bar "Hops" (Explosive Jump from Wrung 2 Wrung) x 8 reps
2) Decline (45 degrees) Plyo-Clap-Push Ups x 8 reps
3) Carioca (Opposite Direction Each Set) x 20 yd's
C. 4 Reverse Pyramid Rest-Based Complex Circuits
1) Chin-Ups
2) Body Weight Squats
3) Calf Raises
*** Each Exercise in Circuit is done for 8 reps + 8 sec rest, 7 reps + 7 sec, 6 reps + 6 sec, 5 reps + 5 sec, 4 reps+ 4 sec, 3 reps + 3 sec, 2 reps + 2 sec, 1 rep & Switch
D. Hanging Abs + Static 1/2 Chin-Up
3 Set's Perpendicular Leg Scissors x 10 reps + 60 sec's recovery
3 Set's Full Leg Raises x 10 reps + 60 sec's recovery
3 Set's Full Knee Raises x 10 reps + 60 sec's recovery