10 Inch worms
20 Knee-to-elbows (hanging or jumping, your choice)
30 Pull-ups
40 Plyo-lunges (15/leg)
50 Push-ups
60 Sit-ups
70 Wall Ball (use 10 pound ball)
80 Bicycle Abs (40/side)
90 Squats
100 Jump rope unders
1 Time through all exercises IN ORDER, can't move to the next exercise until previous reps are finished.
Monday, January 30, 2012
NINJA 12
WARM-UP:
Hold a plank for :30, then immediately flip over into a Pike position for :30 3 ROUNDS
WORK:
Thrusters, Sit-ups, Deadlifts, Box jumps. (in this order, choose heavy weights)
Start with one rep EACH exercise.
Then do 2 reps per exercise.
Then do 3 reps per exercise....etc....
20 minute time cap, what rep number can you get to before time runs out? (note: if nearing the end of timer, and you DO NOT complete the reps for all 4 exercises, that round DOES NOT COUNT)
Hold a plank for :30, then immediately flip over into a Pike position for :30 3 ROUNDS
WORK:
Thrusters, Sit-ups, Deadlifts, Box jumps. (in this order, choose heavy weights)
Start with one rep EACH exercise.
Then do 2 reps per exercise.
Then do 3 reps per exercise....etc....
20 minute time cap, what rep number can you get to before time runs out? (note: if nearing the end of timer, and you DO NOT complete the reps for all 4 exercises, that round DOES NOT COUNT)
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