Wednesday 9-7-2011
A) CNS Warm - Up (2) Sets (8) Burpees with Jumps + (25) Arm Circles
B) 5 Plyo Super Sets
1) Plyo Jump Tucks x 6 reps
2) Plyo Clap Push-Ups x 6 reps
3) Recovery x 30 sec's
C) 5 Dynamic Agility Circuits
1) Wide Leg Sprawl + Pop-Up + Reverse Lunge with Forward Knee Strike with each leg x 6 reps
2) Recovery x 30 sec's
D) 5 Consecutive Stair Sprint Circuits
1) Single Step Sprint Up + Jog Down x 2
2) Double Step Sprint Up + Jog Down x 2
3) Triple Step Sprint / Bound Up + Jog Down x 2
4) Push-Back Push-Ups x 10 reps
E) 5 Consecutive Partner Wheel Barrow Sprints
1) Wheel Barrow Sprint Up + Jog Down x 1
2) Recovery / Partner Leg Hold x 1
F) 3 Consecutive Core Circuits
1) High / Med / Low Static Plank x 20+20+20 sec's
2) T-Roll Push-Ups with Open (brief) Pause x 60 sec's
3) 3 Leg Table (Bridge) Each Leg x 20+20 sec's
4) 4 Leg Table (Chest, Hips & Thighs Level) x 20 sec's
B) 5 Plyo Super Sets
1) Plyo Jump Tucks x 6 reps
2) Plyo Clap Push-Ups x 6 reps
3) Recovery x 30 sec's
C) 5 Dynamic Agility Circuits
1) Wide Leg Sprawl + Pop-Up + Reverse Lunge with Forward Knee Strike with each leg x 6 reps
2) Recovery x 30 sec's
D) 5 Consecutive Stair Sprint Circuits
1) Single Step Sprint Up + Jog Down x 2
2) Double Step Sprint Up + Jog Down x 2
3) Triple Step Sprint / Bound Up + Jog Down x 2
4) Push-Back Push-Ups x 10 reps
E) 5 Consecutive Partner Wheel Barrow Sprints
1) Wheel Barrow Sprint Up + Jog Down x 1
2) Recovery / Partner Leg Hold x 1
F) 3 Consecutive Core Circuits
1) High / Med / Low Static Plank x 20+20+20 sec's
2) T-Roll Push-Ups with Open (brief) Pause x 60 sec's
3) 3 Leg Table (Bridge) Each Leg x 20+20 sec's
4) 4 Leg Table (Chest, Hips & Thighs Level) x 20 sec's