Thursday 9-29-2011
A) Warm Up (2) Sets (6) Pull Ups + (6) Burpees with Jumps + (1) 1/5 Mile Jog
B) 5 Super combos
1) Pull-Ups x 20 reps
2) Backpedal Sprint @ 100% x 40 yards
3) Forward Sprint @ 75% x 40 yards
4) Recovery x 90 sec's
* 5 Minutes Recovery
C) 5 More Super combos
1) Chin-Ups x 20 reps
2) 20 yard Shuttle Run with No weight x 5 (100 yards)
3) Recovery x 90 sec's
* 5 Minutes Recovery
D) 4 Hanging Core circuits
1) Full Leg Raise (Toes 2 Bar) x 8 reps
2) Wipers x 8 reps
3) Alternating Leg Raises x 8 reps
4) Alternating Knee Raises x 8 reps
5) Ground Based Alternating Single Leg Good Mornings x 8 ea. leg
6) Recovery x 90 sec's
B) 5 Super combos
1) Pull-Ups x 20 reps
2) Backpedal Sprint @ 100% x 40 yards
3) Forward Sprint @ 75% x 40 yards
4) Recovery x 90 sec's
* 5 Minutes Recovery
C) 5 More Super combos
1) Chin-Ups x 20 reps
2) 20 yard Shuttle Run with No weight x 5 (100 yards)
3) Recovery x 90 sec's
* 5 Minutes Recovery
D) 4 Hanging Core circuits
1) Full Leg Raise (Toes 2 Bar) x 8 reps
2) Wipers x 8 reps
3) Alternating Leg Raises x 8 reps
4) Alternating Knee Raises x 8 reps
5) Ground Based Alternating Single Leg Good Mornings x 8 ea. leg
6) Recovery x 90 sec's