Monday 11-7-2011
A) 10am H.I.I.T Class (30 Min's) Tabata
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Pull-Ups + (6) Squat Jumps
C) 8 PAP Circuits
1) Suitcase Deadlifts x 3 ea. side
2) Plyo Pull Ups x 3 reps
3) Plyo Squat Jumps x 3 reps
4) Recovery x 3 minutes
D) 5 More PAP Circuits
1) partner (Seated on Back) Push-Ups x 6 reps
2) Plyo Clap Push-Ups x 3 reps
3) Partner Squats x 6 reps
4) Tuck Jumps x 3 reps
5) Recovery/Partner Weight x 2 min's
E) Consecutive Core Sets
1) High Plank x 3 min's
2) Hamstring Bridge x 3 min's
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (6) Pull-Ups + (6) Squat Jumps
C) 8 PAP Circuits
1) Suitcase Deadlifts x 3 ea. side
2) Plyo Pull Ups x 3 reps
3) Plyo Squat Jumps x 3 reps
4) Recovery x 3 minutes
D) 5 More PAP Circuits
1) partner (Seated on Back) Push-Ups x 6 reps
2) Plyo Clap Push-Ups x 3 reps
3) Partner Squats x 6 reps
4) Tuck Jumps x 3 reps
5) Recovery/Partner Weight x 2 min's
E) Consecutive Core Sets
1) High Plank x 3 min's
2) Hamstring Bridge x 3 min's