Thursday 9-22-2011
A) Warm Up (3) Sets (8) Burpees with Jumps + (25) Arm Circles ea. Direction
B) Super 1/3 Mile
1) Walking Lunges x 30 reps
2) Hindus x 10 reps
C) 4 Push-Up Circuits
1) Incline Diamond x 15 reps + 15 sec recovery
2) Incline Regular x 15 reps + 15 sec recovery
3) Incline Wide x 15 reps + 15 sec recovery
4) Flat Hindu x 15 reps
5) Recovery x 60 sec's
D) 4 More Push Up Circuits
1) Flat Diamond x 10 reps + 10 sec recovery
2) Flat Regular x 10 reps + 10 sec recovery
3) Flat Reverse x 10 reps + 10 sec recovery
4) Flat Hindu x 10 reps
5) Recovery x 60 sec's
E) 6 Consecutive Core Circuits
1) T-Roll x 6 reps
2) Mt. Climbers x 12 ea. leg
3) Squat Thrust w. Jumps x 6 reps
4) Reverse Lunge with Knees x 6 reps
5) Sumo Squat + Cross Reach x 12 reps
6) Cross Knee + Leg Combo x 6 ea. leg
7) Lateral Leg Raises x 12 ea. leg
B) Super 1/3 Mile
1) Walking Lunges x 30 reps
2) Hindus x 10 reps
C) 4 Push-Up Circuits
1) Incline Diamond x 15 reps + 15 sec recovery
2) Incline Regular x 15 reps + 15 sec recovery
3) Incline Wide x 15 reps + 15 sec recovery
4) Flat Hindu x 15 reps
5) Recovery x 60 sec's
D) 4 More Push Up Circuits
1) Flat Diamond x 10 reps + 10 sec recovery
2) Flat Regular x 10 reps + 10 sec recovery
3) Flat Reverse x 10 reps + 10 sec recovery
4) Flat Hindu x 10 reps
5) Recovery x 60 sec's
E) 6 Consecutive Core Circuits
1) T-Roll x 6 reps
2) Mt. Climbers x 12 ea. leg
3) Squat Thrust w. Jumps x 6 reps
4) Reverse Lunge with Knees x 6 reps
5) Sumo Squat + Cross Reach x 12 reps
6) Cross Knee + Leg Combo x 6 ea. leg
7) Lateral Leg Raises x 12 ea. leg