Friday 11-4-2011
A) 10am H.I.I.T Class for 33 Minutes @ 45 sec's work + 30 sec's active recovery
Lunch @ 11 am
B) 12:30 pm Warm Up (3) Sets (6) Pull-Ups + (6) Burpees with Jumps
C) 8 Heavy Super Sets
1) Weighted 45 lb. Pull-Ups x 8 reps
2) Handstand Push-Ups x 10 reps
3) Recovery x 3 min's
D) 4 Strength Circuits
1) Neutral Grip Pull-Ups x 12 reps
2) Donkey (Calf) Raises (with Partner as Weight) x 12 reps
3) Weight for Donkey Raises x 12 reps
4) Recovery x 2 min's
E) 4 Neck * Core Super Sets
1) Forehead / Neck Plank (on Bocce Court) x 30 sec's
2) Hamstring / Neck Bridge x 30 sec's
3) Recovery x 60 sec's