Friday 9-2-2011
A) Warm Up (3) Sets (6) Chin Ups + (6) Burpees with Jumps
B) 6 Consecutive Pause Rep Circuits
* 3 Stage Pause @ Top, Middle, Bottom for 2 sec's each
1) Chin Ups x 6 reps
2) Sumo Squats x 6 reps
3) Regular Push-Ups x 6 reps
4) Calf Raises x 6 reps
C) 2 Static Hang Sets
1) Chin Grip Hang x 60 sec's
2) Recovery x 2 min's
D) 6 Consecutive Triple Sets
1) Bench Jumps (OVER Bench) x 6 reps
2) Push Back Push Ups x 6 reps
3) Kneeling Pointer Dogs x 6 ea. arm/leg
E) 4 Partner Plank Sets
1) Drop Plank (From wheel Barrow High Plank,) x 60 sec's
2) Recovery / Hold Partners Legs x 60 sec's
* Holder releases one leg at a time - sporadically.
B) 6 Consecutive Pause Rep Circuits
* 3 Stage Pause @ Top, Middle, Bottom for 2 sec's each
1) Chin Ups x 6 reps
2) Sumo Squats x 6 reps
3) Regular Push-Ups x 6 reps
4) Calf Raises x 6 reps
C) 2 Static Hang Sets
1) Chin Grip Hang x 60 sec's
2) Recovery x 2 min's
D) 6 Consecutive Triple Sets
1) Bench Jumps (OVER Bench) x 6 reps
2) Push Back Push Ups x 6 reps
3) Kneeling Pointer Dogs x 6 ea. arm/leg
E) 4 Partner Plank Sets
1) Drop Plank (From wheel Barrow High Plank,) x 60 sec's
2) Recovery / Hold Partners Legs x 60 sec's
* Holder releases one leg at a time - sporadically.