November 24, 2008

Workout group -- about a dozen folks showed up. "J" showed up and gifted us with real cool t-shirts.

Quadruped Warm up
Right x Right – the Lope
Forward shuffle, 2l, 2r
Right/Left x Left/Right, -- the alligator
Backward shuffle, 2l, 2r
2 hands x 2 feet – the gallop
Puddle hop, down and back
Chimpanzee Shuffle
Backward push
Crab walk
Skip with a twist
Inchworm

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

Work, 3 rounds

Farmers walk, 1 circuit, 30%-40% bodyweight, each hand
Spectrum Squats
· 30 second Isometric Hold
· Goblet or OHS, 25%-30% bodyweight
· Air Squats, dynamic
· Jumping Squats, ballistic
12 reps, pull ups or supine rows
24 v-ups