WEEK THREE

CHORUS:

10 Dips (bench or preferably on Rings)

10 Push-ups

10 Inch Worms

10 Around-the-World Pull-ups

Start with Chorus and then 25 Squats

Chorus and then 50 Squats

Chorus and then 75 Squats

Chorus and then 100 Squats

This is a timed routine.

Perform all rounds in order listed, as fast as you can. (AFAYC)

Comment below with your total finishing time.

This routine can be done twice per week. (The second time you perform this routine, you should add five reps to every exercise, (EXCEPT SQUATS)  go slow/controlled, and rest in between rounds. A round is over after the Squats are performed)

TIMING

Start keeping time for the entire workout. Start to finish, unless otherwise specified. This is to get you ready for little-to-no rest on the course. Keep up the great work!!

WEEK TWO

WEEK TWO

Warm-up for 5 minutes first:

10 Clap push-ups

20 Jumping Squats

10 Pull-ups (reverse grip)

20 Russian-Twists (20-lb dumbbell)

10 Side Lunges (per leg)

This is a timed routine.

Perform all 5 exercises in order listed, for a total of 4 rounds, as fast as you can. (AFAYC)

Comment below with your total finishing time.

This routine can be done twice per week. (The second time you perform this routine, you should add five reps to every exercise, go slow/controlled, only 3 rounds, and rest in between rounds.

GOOD LUCK!!

WEEK ONE 10/2/2011

Warm-up for 5 minutes first:

10 push-ups
20 squats
10 pull-ups
20 sit-ups
10 box jumps

This is a timed routine.
Perform all 5 exercises in order listed, for a total of 4 rounds, as fast as you can. (AFAYC)
Comment below with your total finishing time.

This routine can be done twice per week. (The second time you perform this routine, you should add five reps to every exercise, go slow/controlled, only 3 rounds, and rest in between rounds.

Good Luck!