September 25, 2008

Workout group, about a dozen folks showed.

Partner Medicine Ball Warmup

Stationary Mobility
Lunge with a quad stretch
Lunge with a double twist
3 point hip flexibility
Drop lunge to high kick

Pre-work
4, inchworms
6 pushups
8 lunges
Continuous movement 3 minutes

Weight Room, 3 rounds, 30 seconds of rest between exercises, low reps lots of rest, equals heavy weights
6 dumbbell bench press
6, on a side, split squat
6, pull ups
6, on a side, goblet grip dumbbell, sport squats

Calisthenics 2 rounds
8, Monkey squats/vertical jump and stick with medicine ball
16, Rocket girls with a medicine ball
16, V-ups
8, burpees

30 seconds of work, 10 seconds of rest, 2 rounds
Ski squats
Split squat stance bouncing and punching, each side
Good Mornings/Good Nights w/medicine ball
Push ups