Thursday 9-1-2011
A) Warm Up (2) Sets (8) Pull-Ups + (8) Burpees with Jumps
B) 4 Consecutive Super Sets
1) Monkey Bar (Outside Rail) Lateral Hand Shuffle x 15 ft + 15 ft
2) Lateral (Foot) Shuffle / Slide x 20 yards
C) 4 More Consecutive Super Sets
1) Lateral Monkey Bar Swings with Pull-Ups between Rungs x 8 rungs
2) Carioca x 20 yards
D) 4 More Super Sets on the Monkey Bars
1) TRX Suspension Chest Flys x 12 reps
2) TRX Suspension Recline Lat Pulls x 12 reps
3) Recovery x 90 sec's
E) 4 Final Super Sets
1) Close Grip Pull-Ups x 12 reps
2) Incline Diamond Push-Ups x 12 reps
3) Recovery x 60 sec's
F) 6 Consecutive Stair Sprint Cycles
1) Two leg Hops Up and Jog Down x 1
2) Single Step Sprints Up and Jog Down x 1
3) Double Step Sprint Up and Jog Down x 1
4) Mountain Climbers x 20 ea. leg
5) Hindu Push Ups x 10 reps
G) 3 Super Swim Sets (Consecutive)
1) Supine Backstroke x 60 sec's
2) Prone Dry Land Swim x 60 sec's
B) 4 Consecutive Super Sets
1) Monkey Bar (Outside Rail) Lateral Hand Shuffle x 15 ft + 15 ft
2) Lateral (Foot) Shuffle / Slide x 20 yards
C) 4 More Consecutive Super Sets
1) Lateral Monkey Bar Swings with Pull-Ups between Rungs x 8 rungs
2) Carioca x 20 yards
D) 4 More Super Sets on the Monkey Bars
1) TRX Suspension Chest Flys x 12 reps
2) TRX Suspension Recline Lat Pulls x 12 reps
3) Recovery x 90 sec's
E) 4 Final Super Sets
1) Close Grip Pull-Ups x 12 reps
2) Incline Diamond Push-Ups x 12 reps
3) Recovery x 60 sec's
F) 6 Consecutive Stair Sprint Cycles
1) Two leg Hops Up and Jog Down x 1
2) Single Step Sprints Up and Jog Down x 1
3) Double Step Sprint Up and Jog Down x 1
4) Mountain Climbers x 20 ea. leg
5) Hindu Push Ups x 10 reps
G) 3 Super Swim Sets (Consecutive)
1) Supine Backstroke x 60 sec's
2) Prone Dry Land Swim x 60 sec's