RAW WALL TODAY 05/16/11

WARM UP

3 MIN JUMP ROPE
THEN:
5 WALL BALLS
5 BALL PUSH UPS
5 OVER HEAD BALL WALKING LUNGES
5 BALL SIT UPS
5 OH SQUAT W/ROPE
1 ROPE CLIMB
3 ROUNDS

WORK OUT

1. PULL UPS                                SPLIT LUNGES
2. OH SQUATS 45LB BAR        PUSH PRESS W/ BAR
3. RING DIPS                                T2 BAR
4. PUSH UPS                               V UPS

PERFORM EACH POD AS FOLLOWS:

ASAP 1 MIN INCREASING EACH EXERCISE BY 1 REP EACH ROUND 
EXAMPLE: 1 PULL UP….1 SPLIT LUNGE     2 PULL UP…2 SPLIT LUNGE….CONTINUE INCREASING FOR 1MIN. THEN: 1 SLOW 20 SEC PULL UP (VERY SLOW….10SEC UP  10 SEC DOWN) AND ONE 20 SEC SPLIT LUNGE   
REPEAT ABOVE FOR 3 ROUNDS THEN GO TO POD #2 AND REPEAT ABOVE PATERN.
CONTINUE UNTIL ALL 4 PODS ARE DONE IN A SIMILAR MANOR WITH ONE MINUTE REST BETWEEN PODS.

THEN:
5 MIN PLANK HOLD