Friday 10-28-2011
A) 10am H.I.I.T Class 45/45 sec's for 35min's
Lunch @ 11am
B) 12:30pm Warm Up (2) Sets (6) Chin-Ups + (6) Burpees with Jumps
C) 5 PAP Circuits
1) Partner Negative Chin Ups x 6 reps
2) Plyo Pull Chin-Ups x 3 reps
3) Handstand Push-ups x 10 reps
4) Recovery x 90 sec's
D) 5 More Pap Circuits
1) Partner Squat x 6 reps
2) Jump tuck x 3 reps
3) Partner Push-Up (Seated on Upper Back) x 6 reps
4) Plyo Clap Push-Up x 3 reps
5) Recovery x 90 sec's
E) 4 Consecutive Single Partner Sets
1) Single Leg RDL's (Top) x 6 ea. leg
2) Elbow Plank Static Hold as "Weight" for RDL (bottom) x duration
F) 4 More Consecutive Single Partner Sets
1) High Plank Static Hold with Neck Bracing (Bottom) x 30 sec's
2) Sprawl Push-Up with both Hands on Head (Facing) High Plank (Top) x 30 sec's
Lunch @ 11am
B) 12:30pm Warm Up (2) Sets (6) Chin-Ups + (6) Burpees with Jumps
C) 5 PAP Circuits
1) Partner Negative Chin Ups x 6 reps
2) Plyo Pull Chin-Ups x 3 reps
3) Handstand Push-ups x 10 reps
4) Recovery x 90 sec's
D) 5 More Pap Circuits
1) Partner Squat x 6 reps
2) Jump tuck x 3 reps
3) Partner Push-Up (Seated on Upper Back) x 6 reps
4) Plyo Clap Push-Up x 3 reps
5) Recovery x 90 sec's
E) 4 Consecutive Single Partner Sets
1) Single Leg RDL's (Top) x 6 ea. leg
2) Elbow Plank Static Hold as "Weight" for RDL (bottom) x duration
F) 4 More Consecutive Single Partner Sets
1) High Plank Static Hold with Neck Bracing (Bottom) x 30 sec's
2) Sprawl Push-Up with both Hands on Head (Facing) High Plank (Top) x 30 sec's