Workout Group 14 or so of us, did the first part on the turf since it is such a beautiful day, finished up in the weight room. A lot of folks comparing notes on the cold symptoms but still there for the workout.
GENERAL MOBILITY
Various skips w/arm swings
Carioca
Forward shuffle
Backward shuffle
Puddle Hops
Hips in shuffle
Hips out shuffle
Backward Push
DYNAMIC MOBILITY:
High Knee to lunge
Reverse overhead lunge
moving knee mahines
lunge and reach
Inchworm
Kick walk
PRE-WORK
did a short round to learn the sequence and to finish off the warm up:
Tabata Intervals, 3 rounds
Backward broad jump
Inchworms
1 leg squat forward and backward
Forward shuffle, backward push on whistle
WORK
Cone Slalom 50 yard course
Run and cut inside cones
Run and cut outside cones
Run and cut outside 2 forward 1 back
WEIGHT ROOM 3 rounds, 6 reps (12 if bilateral)
Single leg dead lift with a press (dumbbell)
Split squat bucket pull
Sumo shuffle with a tricep press
Knee machines dumbbell to the outside of foot
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