Friday 9-23-2011
A) Warm Up (3) Sets (6) Chin-Ups + Burpees
B) 6 Super Sets
1) Recline Rope Climbs (from flat to standing) x 5 reps
2) Box/Bench Single Leg Squats x 5 ea. leg
3) Recovery x 60 sec's
C) 6 More Super Sets
1) Chin-Ups (2 sec Top +2 sec Bottom) x 10 reps
2) Carioca x 20 yard + 20 yard
3) Recovery x 60 sec's
D) 4 Upper Body Circuits
1) Overhand Close x 6 reps
2) Under Close x 6 reps
3) Bodyweight Bench Tri Extensions x 6 reps
4) Recovery x 60 sec's
E) 1/3 Mile Sprint @ 80% (with Nasal Breathing)
F) 4 Consecutive Super Swim Sets
1) Supine Swims x 60 sec's
2) Prone Swims x 60 sec's
G) 4 Dumbbell Arm Circuits
1) Alternating Bicep Curls x 12 ea. arm
2) Alternating Tricep Kickbacks x 12 ea. arm
3) Double Cross Body Hammer Curls x 12 reps
4) Double Overhead Tricep Extensions x 12 reps
B) 6 Super Sets
1) Recline Rope Climbs (from flat to standing) x 5 reps
2) Box/Bench Single Leg Squats x 5 ea. leg
3) Recovery x 60 sec's
C) 6 More Super Sets
1) Chin-Ups (2 sec Top +2 sec Bottom) x 10 reps
2) Carioca x 20 yard + 20 yard
3) Recovery x 60 sec's
D) 4 Upper Body Circuits
1) Overhand Close x 6 reps
2) Under Close x 6 reps
3) Bodyweight Bench Tri Extensions x 6 reps
4) Recovery x 60 sec's
E) 1/3 Mile Sprint @ 80% (with Nasal Breathing)
F) 4 Consecutive Super Swim Sets
1) Supine Swims x 60 sec's
2) Prone Swims x 60 sec's
G) 4 Dumbbell Arm Circuits
1) Alternating Bicep Curls x 12 ea. arm
2) Alternating Tricep Kickbacks x 12 ea. arm
3) Double Cross Body Hammer Curls x 12 reps
4) Double Overhead Tricep Extensions x 12 reps