P.A.P. stands for Post-Activation Potentiation.  Its a new workout type in P90X2.  The goal is to increase the intensity of your workouts, thus increasing your performance.  The workout is comprised of two four-round complexes of straightforward movements, which don’t look like much on paper, but these workouts will work you like never before.

Here is what you will need for P90X2 P.A.P Upper:

Foam Roller (optional), bands, stability ball or towel and sturdy chair,weights or bands, 1 medicine ball (optional), weighted bar or broomstick or towel, chin up bar or bands with door attachment, chin up max or sturdy chair, 2 hand towels, plyo box or sturdy chair, water and towel.

Warm Up

The warm up is quite a bit different than the traditional warm-up you have become accustomed to throughout P90X2.  While different, after performing it a few times, it feels natural, and prepares you for the workout to come.

The moves:

Heel Walk
Feet Smackers
Burpee Salutation
World’s Greatest Stretch
Inch Worm
Scorpion
Groiners
Foam Rolling
Roller Sphinx
Plange Push-Up
Band Pull-Apart
Atlas

P90X2 P.A.P Upper Moves

As we stated before, the workout is broken down into 2 four-round workouts.  Initially, you’ll say, wtf?  This isn’t that hard at all!  Just wait.  As you move into the 3rd and 4th rounds, you’ll feeling the burn and quickly take back your words.  The Plank on Medicine Ball move especially really becomes difficult, and you will struggle to maintain your form throughout the workout as the round progress.

Round 1 Moves:

Renegade Row
Plyo Push-Ups
Plank on Medicine Ball
Superman
–repeat sequence 3 more times–

Round 2 Moves:

Towel Pull-Ups
Medicine Ball Pike
Step-Up Hammer Press
Roller Angel
–repeat sequence 3 more times–

Cool Down and Stretch

And there you have it.  While not as crazy and intense on paper as many of the other workouts in P90X2, this workout will leave you dripping with sweat, and sore as hell the next day.  Its amazing how such simple moves can produce such amazing results.