Super Monday 11-21-2011
A) 10am H.I.I.T. Class 40sec/20sec (w/r) for 33 min's
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Pull-Ups + (6) Burpees + Jumps
C) 6 Heavy Super Sets
1) Weighted Pull-Ups (60lb) x 6 reps
2) Handstand Push-Ups x 12 reps
3) Recovery x 2 min's
D) 6 More Heavy Super Sets
1) Weighted Chin-Ups (60lb) x 6 reps
2) Close Grip Push Back Push-Ups x 12 reps
3) Recovery x 2 min's
E) 4 Consecutive Core Super Sets
1) Superman Push-Up Planks x 60 sec's
2) Single Leg Hamstring Bridges x 60 sec's ea. leg
F) 3 Arm & Shoulder Dumbbell Circuits
1) Preacher Bicep Curls x 10 reps
2) Anterior Delt raises x 10 reps
3) Overhead Tricep Extensions x 10 reps
4) Lateral Delt Raises x 10 reps
5) Cross Body Hammer Curls x 10 reps
6) Reverse (Posterior) Flys x 10 reps
7) Tricep Kickback x 10 reps
8) Recovery x 3 min's
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Pull-Ups + (6) Burpees + Jumps
C) 6 Heavy Super Sets
1) Weighted Pull-Ups (60lb) x 6 reps
2) Handstand Push-Ups x 12 reps
3) Recovery x 2 min's
D) 6 More Heavy Super Sets
1) Weighted Chin-Ups (60lb) x 6 reps
2) Close Grip Push Back Push-Ups x 12 reps
3) Recovery x 2 min's
E) 4 Consecutive Core Super Sets
1) Superman Push-Up Planks x 60 sec's
2) Single Leg Hamstring Bridges x 60 sec's ea. leg
F) 3 Arm & Shoulder Dumbbell Circuits
1) Preacher Bicep Curls x 10 reps
2) Anterior Delt raises x 10 reps
3) Overhead Tricep Extensions x 10 reps
4) Lateral Delt Raises x 10 reps
5) Cross Body Hammer Curls x 10 reps
6) Reverse (Posterior) Flys x 10 reps
7) Tricep Kickback x 10 reps
8) Recovery x 3 min's