October 13, 2008

Workout group. 2 folks showed up. Both feeling kinda ick but forced ourselves through most of it.

General warm-up
Various skips w/arm swings
Carioca, l, r
Forward Shuffle 2left, 2right
Backward shuffle 2left, 2right
Hips in shuffle
Hips out shuffle
Puddle hops
Backward push
Butt kicks
Jogging heel slaps
Jogging instep slaps

Stretch
Tiger Pushups
Crucifixion
Scorpions
Reverse walking lunges hands overhead
High knee walk, Lunge with quad stretch
Walking knee out
Lunge with a double twist
Superman walk
Kick walk

Plyo, Tabata Interval, 4x, 8 minutes
One legged square hops 2xl, 2xr
Rocket Girls
One legged vertical jump, 2xl, 2xr
Speed Skaters

Pre-Work, 8 minutes
2, pushups
3, reach worms
6, lunges

Work, 2 rounds
¼ mile treadmill
Farmers walk, 1 circuit, 40% bodyweight
12 reps, half body weight thrusters
12 reps, pull ups or supine rows
20 situps