Friday 10-21-2011
A) 10am H.I.I.T Class (35 min's) 45w/60r
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets of (6) Pull-Ups + (6) Burpees with Jumps
C) 6 Heavy PAP Sets
1) Partner Dead Lifts x 6 reps
2) Recline Plyo Pull x 3 reps
3) Partner Weight/Recovery x 2 min's
D) 10 More Heavy PAP Sets
1) Partner Squat x 3 reps
2) Tuck Jump x 3 reps
3) Partner Push-Up x 3 reps
4) Plyo Push-Up x 3 reps
5) Switch/Recovery/Partner Weight x 2 min's
E) 4 Partner Planks
1) High Plank with Neck Stability x 30 sec's
2) Sprawl Push Up on Head of High Plank x 30 sec's
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets of (6) Pull-Ups + (6) Burpees with Jumps
C) 6 Heavy PAP Sets
1) Partner Dead Lifts x 6 reps
2) Recline Plyo Pull x 3 reps
3) Partner Weight/Recovery x 2 min's
D) 10 More Heavy PAP Sets
1) Partner Squat x 3 reps
2) Tuck Jump x 3 reps
3) Partner Push-Up x 3 reps
4) Plyo Push-Up x 3 reps
5) Switch/Recovery/Partner Weight x 2 min's
E) 4 Partner Planks
1) High Plank with Neck Stability x 30 sec's
2) Sprawl Push Up on Head of High Plank x 30 sec's