Friday 9-30-2011
A) Warm Up (3) Sets (8) Burpees with Jumps + (25) Arm Circles ea. direction
B) 5 Complete Total Body Circuits
1) Flat Plyo "Clap" Push-Up x 5 reps
2) Pike Push-Up x 10 reps
3) Incline Diamond Push-Up x 15 reps
4) Flat Regular Push-Ups x 20 reps
5) Hindu Push-Ups x 20 reps
6) Recline Plyo Pulls x 5 reps
7) Recline Face Pulls x 10 reps
8) Recline Bicep Pulls x 15 reps
9) Recline Lat Pulls x 20 reps
10) Single Arm See-Saw Pulls x 20 reps
11) Plyo Jump Tucks x 5 reps
12) Alternating Lunges x 10 reps
13) Sprint Down the Stairs x 30 reps
14) Sprint up the Stairs x 30 reps
15) Sprint Around Small Track x 1/5 mile
16) Recovery x 2 min's
C) 2 Consecutive Circuits
1) T-Roll Push ups x 10 reps
2) Mountain Climbers x 10 ea. leg
3) Bird Dogs x 10 reps
4) Prone Swims x 100 reps
5) Supine Swims x 100 reps
D) 5 Arm Super Sets
1) Low Bar (36 in. Fat Bar) Triceps Extensions x 15 reps
2) Dumbbell Supinated Bicep Curls x 15 reps
3) Recovery x 90 sec's
B) 5 Complete Total Body Circuits
1) Flat Plyo "Clap" Push-Up x 5 reps
2) Pike Push-Up x 10 reps
3) Incline Diamond Push-Up x 15 reps
4) Flat Regular Push-Ups x 20 reps
5) Hindu Push-Ups x 20 reps
6) Recline Plyo Pulls x 5 reps
7) Recline Face Pulls x 10 reps
8) Recline Bicep Pulls x 15 reps
9) Recline Lat Pulls x 20 reps
10) Single Arm See-Saw Pulls x 20 reps
11) Plyo Jump Tucks x 5 reps
12) Alternating Lunges x 10 reps
13) Sprint Down the Stairs x 30 reps
14) Sprint up the Stairs x 30 reps
15) Sprint Around Small Track x 1/5 mile
16) Recovery x 2 min's
C) 2 Consecutive Circuits
1) T-Roll Push ups x 10 reps
2) Mountain Climbers x 10 ea. leg
3) Bird Dogs x 10 reps
4) Prone Swims x 100 reps
5) Supine Swims x 100 reps
D) 5 Arm Super Sets
1) Low Bar (36 in. Fat Bar) Triceps Extensions x 15 reps
2) Dumbbell Supinated Bicep Curls x 15 reps
3) Recovery x 90 sec's