October 9, 2008

Workout group, about a dozen folks showed.

Typical Warm up

General Mobility
Dynamic Flexibility

Pre-work 2-3 minutes continuous
Pushups 4
Air squats 4
Vertical jumps 4

25 yard shuttle run, 4 times

10 seconds of vertical jump
10 seconds of burpees
40seconds of Rocket Girls
3 rounds, 60 seconds of rest

10 seconds of deep Rocket Girls
10 seconds Bear crawl
40 seconds Reach worm
4 rounds, 60 seconds of rest

From goal line to 40 yard line
Run forward 10yards backward 5
Run backward 10 yards and forward 5

Plank relay 6 person teams, 1 in low plank, 1 in each left and right, and again 1 in low plank. Each person bear crawled to the 10 yard, and ran back to the goal line triggering the next person to go, everybody holding the plank mean while.

I've been feeling puny and decided to rest the last week. Didn't really feel all that well today, but, decided to give it a try anyway. I didn't push real hard just tried to finish so this was pretty manageble.