March 30, 2009

Warmup

Skips and shuffles and so on.

Dynamic Mobility

Lunges and inch worms, and so on.

Jump curcuit

vertical jump and stick, 30 seconds, 15 seconds of rest, left leg hop, 15 seconds, Rocket Girls, 30 seconds, 1 minute of rest
jump squat and stick, 30 seconds, 15 seconds of rest, right leg hop, 15 seconds, speed skaters, 30 seconds, lateral hop, 15 seconds, front and back hop 15 seconds

Sprint
sprint from lying start, head first, feet first, and from back

Weight Room
4 rounds, 1 minute of rest between
Renegade Rows, 12
Sprot Squats, 18
Sumo Deadlift with a high pull, 6

Tabata cycle, core
front plank/windmills
side plank/wind shield wipers
mountain climbers/supine hip march
crunches/supermen

About a dozen, we were expecting the regular leader to be back, alas. So, I made it up on the fly -- seemed to work ok.