Monday 10-31-2011
A) 10am H.I.T.T for 33 min's @ 45 sec's work + 30 sec's active recovery
Lunch @ 11am
B) 12:30 Warm Up (3) Sets (6) Chin-Ups + (6) Squat Jumps
C) 5 PAP Circuits
1) Partner Deadlift (approx 275) x 6 reps
2) Plyo Chin-Ups x 3 reps
3) Plyo Jump Tucks x 3 reps
4) Recovery x 2 min's
D) 7 More PAP Circuits
1) partner Squats with 1 sec pause @ bottom x 6 reps
2) Plyo Jump Tucks x 3 reps
3) Partner Push-Ups with 1 sec pause @ bottom x 6 reps
4) Plyo Clap Push-Ups x 3 reps
5) Recovery x 3 min's
Lunch @ 11am
B) 12:30 Warm Up (3) Sets (6) Chin-Ups + (6) Squat Jumps
C) 5 PAP Circuits
1) Partner Deadlift (approx 275) x 6 reps
2) Plyo Chin-Ups x 3 reps
3) Plyo Jump Tucks x 3 reps
4) Recovery x 2 min's
D) 7 More PAP Circuits
1) partner Squats with 1 sec pause @ bottom x 6 reps
2) Plyo Jump Tucks x 3 reps
3) Partner Push-Ups with 1 sec pause @ bottom x 6 reps
4) Plyo Clap Push-Ups x 3 reps
5) Recovery x 3 min's