11 Dec Advanced Class (Obj: High Intensity Endurance)

Warm up well

The Perfect 7

1)
Pull Ups   15
Push Ups   20
Crunches – Full Ext. 25
One Leg Squats 15 (Each leg)

2)
Chin Ups Wide Grip 15
Push Ups One Arm 10 (each arm)
Russian Twists  25 l/r
Squats 30  (M 55/ W 35)

3)
Pull Ups Closed Grip 15
Push Ups Clapping 20
Rockers 25
Lunges 30 l/r

4)
Commando Pullups 8 l/r
Push Ups Circle 10 (each arm)
Side Dips 25 (each side)
Squat Jumps 30

5)
Chin Ups Closed Grip
Push Ups Hindu 10
Hip Raises 25
Burpees 30

6)
Pull Ups Wide Grip
Push Ups Diamond 20
Wipers (floor) 25 (both ways)
Prisoner Squats 30

7)
Chin ups 15 L-Sit
Push Ups Wide 20
Back Extension 25
Air Squats 30