July 13th, 2012

Warm up 
- traverse the jug wall from left to right matching feet each time without making noise
- traverse the jug wall from right to left matching feet each time without making noise
- climb 5 red problems concentrating on your feet

Power
- pick three problems that you can do but are hard for you to do
- everyone that is doing the workout, take 3 sheets of small paper, right your "Name #1", "Name #2" and "Name #3" on them and tape it to the start of the problems you will be doing so that you don't get confused when you are doing the workout
- climb problem #1
- 25 jumping jacks or 25 jump rope
- climb problem #2
- 25 jumping jacks or 25 jump rope
- climb problem #3
- 25 crunches
- 25 toe touches
- 25 tuck-ups
- 25 side to side
- 25 crunches
- climb problem #1
- 25 jumping jacks or 25 jump rope
- climb problem #2
- 25 jumping jacks or 25 jump rope
- climb problem #3
- 25 crunches
- 25 bicycles to elbow
- 25 v - ups
- 25 left side crunches
- 25 right side crunches
- climb problem #1
- 25 jumping jacks or 25 jump rope
- climb problem #2
- 25 jumping jacks or 25 jump rope
- climb problem #3


Campusing
- three locations for campusing
1) the wave wall on a green or red problem
2) the wooden campus board
3) the campus board by the front entrance

- split up into groups so that everyone isn't doing the same exercise at the same time
- there will be a total of 3 rotation through this workout, meaning you will do each workout at each location 3 times
- if you can't campus then use your feet but attempt to campus
- if you are using your feet make sure not to MATCH hands
- if you are campusing and can't pull through match hands to keep going

ROTATION SET UP

EXERCISE 1

 same for all three sets

 campus up a green or red problem 
- do 10 pull ups at the top 
- campus down anything 
(try not to match)

EXERCISE 2
Set 1
campus up the big rungs (skipping one)
campus down the big rungs


Set 2
campus on big rungs 
- both hands on rung 3
- left stays on rung 3 / right goes 4-3-5-3-6-3
- right stay on rung 3 / left goes 4-3-5-3-6-3
- rest 15 - 20 seconds
- both hands on rung 3
- right stays on rung 3 / left goes 4-3-5-3-6-3
- left stays on rung 3 / right goes 4-3-5-3-6-3

Set 3
campus up the big rungs (alternating rungs no matching)

- campus down the big rungs (alternating rungs no matching)

- campus back up the big rungs (alternating rungs no matching)

(NO RESTING IN-BETWEEN)

EXERCISE 3  
Set 1
campus up the pinches 
campus down the jugs SLOWLY!


Set 2
campus up the jugs no matching
campus down the jugs SLOWLY!
campus up the jugs again
(NO RESTING)


Set 3
campus up the jugs no matching
campus down the jugs SLOWLY!


AB WORKOUT
- 25 v-ups
- 25 tuck ups
- 25 toe touches
- 25 crunches
- 25 side to side
- 25 left side crunches
- 25 right side crunches
- 25 bicycle to elbow
- 25 crunches

do two sets and you are done!!