Workout group about 20 people showed up.
Warm up
Standard mix of general mobility and dynamic flexibility.
Pre-Work
Jump circuit, basically a tabata cycle, 20 seconds of work and 10 of rest, stuff like jump and stick, jump tucks everything was with both legs
Work Cycle
Lateral hops on the baseline waiting for a verbal que, sprint to line called and do a certain number of pushups jog back and reset, wash, rinse and repeat. Cones were about 3 yards apart, on the closest cone we did 4 pushups, 2nd cone was 3, 3rd cone was 2 and 4th cone was 1 pushup.
Weight room 4 rounds
single leg dumbbell deadlift, 8 on a side
x-chops, 4 in each direction, 8 on a side
renegade rows, 8-12
alternate dumbbell bench press, 8-12
bent over rows with dumbbells, 8-12
goblet squats, 20
Good workout but not really hard, which, I'm ok with. Just happy to feel strong and able occasionally.
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