Wednesday 11-23-2011
A) 10am H.I.I.T. Class 40/20sec's (w/r) for 33 min's
Lunch @ 11am
B) 12:30pm Warm Up(3) Sets (6) Pull-Ups + (6) Squat Jumps
C) 5 Strength & Form Super Sets
1) Pull-Ups (Full Range - Hang to Chest) x 10 reps
2) Partner Squats x 10 reps
3) Recovery x 2 min's
D) 5 More Strength & Form Super Sets
1) Chin-Ups (Full Range - Hang to Chest) x 10 reps
2) Partner Squats x 10 reps
3) Recovery x 2 min's
E) 4 Shoulder Strength & Stabilization Sets
1) Wall Push(Feet Flat on Wall) Push-Ups x 10 reps
2) Recovery x 60 sec's
F) 4 Consecutive Strength and Balance Super Sets
1) Free Stand Handstand Balance x 60 sec's
2) Static Wall Sit (1" Below Parallel) x 60 sec's
G) 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 Delt) Flys x 10 reps
7) Tricep Kickbacks x 10 reps
8) Recovery x 3 min's