Getting Ready for RCA

To Improve Exercise Reps
Pullups V-Bar pulldown 12
  V-Bar Pullup with knee kick 5
  Wide Grip Pulldown to your Chest (front) 12
  Shoulder Width Pulldown to your Neck (back) 12
  Seated Navy Press 12
  Concentrated Bicep Curls (bench or machine) 12
  RCA Pullup (for assessment) AMAP
     
Pushups Plank on elbows (1 min. on, 1 off) 3
  Overhead Tricep Extensions with Rope 12
  Dumbbell Skull Crushers 12
  Dumbbell Kickbacks 12
  Tricep Extensions - forward grip 12
  Tricep Extensions - reverse grip 12
  RCA Pushups (for assessment) AMAP
     
Situps Incline Situps with Weight 12 to 20
  Leg Raises - not over 45 degrees 1 min. on, 1 off for 3 sets
  Bicycles 1 min. on, 1 off for 3 sets
  Butterflies 1 min. on, 1 off for 3 sets
  Scissor Kicks 1 min. on, 1 off for 3 sets
  RCA Situps (for assessment) AMAP
     
Cardio/Legs Box Jumps 12 to 20
  Burpees 12 to 20
  Lunges 12 to 20
  Air Squats 12 to 20
  Interval Running (5 min. Jog, 1 min. Sprint) 25 min.
  5 mile run without stopping (for assessment) <60 min.
  Towers (every other step up, every step down) 4 to 10

This list is certainly not all inclusive of a total body workout however, it is a start for your RCA preparation.

Do one exercise from each category and keep rotating throughout your workout for at least 1 hour.