Saturday, 12/17/11
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Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only.
“7-11” (WILL KEEP YOU REVIN)
7 Rounds:
11 Exercises
11 Reps each
to be executed in 2 person teams
1- Burpees
2- Tuck Jumps
3- HSPU – buddy holds feet
4- Ring dips
5- Sit-ups
6- Air Squats
7- S.D.H.P. (95/65)
8- Pull-ups (any type)
9- Press (45/25 plates)
10- Jumping Lunges
11- 11 meter fireman’s carry
A two person team will have one member working at all times. #1 begins with burpees, once complete, #2 executes tuck jump, once complete, #1 executes HSPU while #2 holds feet, then #2 executes Ring Dips, and so forth. Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc. The idea is a quick and even work-rest cycle, high intensity, giving it our all and improving our ability to move more further faster!