Monday Workout (9/5/11)

Warm up
spend up to 20 minutes warming up
climbing, stretching and jumping jacks

Climbing Workout
spend 30 minutes projecting

Workout
Group A - AJ and Chris
Group B - Andres and Luke
Group C - Everyone else

1 - pinches - campus 5 times up - campus 3 times up - climb up and down 5 times
2 - 30 ball crunches
3 - crimp pull ups - 3 sets of 10 - 3 sets of 8 - 3 sets of 5
4 - 30 dips
5 - type writes - 8 sec holds - 5 sec holds - 3 sec holds
6 - roll up bar - 5 times up and down - 3 times up and down - 5 times up
7 - crimp campus board - campus 3 times up and down - campus 3 times up - climb up 5 times
8 - 30 push ups
9 - red problem on wave - campus 2 times up and down - campus 2 times up - campus 1 time up
10 - 30 jumping jacks

Ab workout
1 - 15 v-ups
2 - 15 toe touches
3 - 15 crunches
4 - 15 left side crunches
5 - 15 right side crunches
6 - 15 tuck ups
7 - 15 twists
8 - 15 bicycles
9 - 15 scissors
10 - 15 push ups
11 - 3 superman positions hold for 25 seconds each