Monday 9-26-2011
A) Warm Up (3) Sets (4) Pull-Ups + (4) Burpees with Jumps
B) 4 Dynamic Strength Sets
1) Straight Bar Muscle Ups x 4 reps
2) Recovery x 2 min's
C) 4 Plyo Super Sets
1) Monkey Bar Plyo Pull "Hops" x 8 rungs
2) Leap Frogs with Medicine Ball (15 lb) x 20 yards
3) Recovery x 60 sec's
D) 4 Strength Super Sets
1) Shoulder Width Pull-Ups with Med. Ball between feet x 10 reps
2) Squat Jumps with Medicine Ball at chest x 6 reps
3) Recovery x 60 sec's
E) 4 Antagonistic Super Sets
1) Wide Pull-Ups x 10 reps
2) Handstand Push-Ups x 10 reps
3) Recovery x 60 sec's
F) 4 Full Body Sprint cycles
1) Wheel Barrow Hand Sprints x 30 stairs
2) Standing Foot Sprints x 1/5 mile
3) Hold for Wheel Barrow and Recovery x 2 min's
B) 4 Dynamic Strength Sets
1) Straight Bar Muscle Ups x 4 reps
2) Recovery x 2 min's
C) 4 Plyo Super Sets
1) Monkey Bar Plyo Pull "Hops" x 8 rungs
2) Leap Frogs with Medicine Ball (15 lb) x 20 yards
3) Recovery x 60 sec's
D) 4 Strength Super Sets
1) Shoulder Width Pull-Ups with Med. Ball between feet x 10 reps
2) Squat Jumps with Medicine Ball at chest x 6 reps
3) Recovery x 60 sec's
E) 4 Antagonistic Super Sets
1) Wide Pull-Ups x 10 reps
2) Handstand Push-Ups x 10 reps
3) Recovery x 60 sec's
F) 4 Full Body Sprint cycles
1) Wheel Barrow Hand Sprints x 30 stairs
2) Standing Foot Sprints x 1/5 mile
3) Hold for Wheel Barrow and Recovery x 2 min's