April 2, 2009

About a dozen folks showed up.

Standard Warm Up

Standard Mobility

Work Out

3 rounds, 4-6 reps
RDL
Pull Up
45 Seconds of rest
1 Leg Bench Squat
Weighted Push ups
45 Seconds of rest

3 rounds, 6-8 reps
Dumbbell Swing
Speed Row -- Supine Rows, or BoR w/DB
45 Seconds rest
weighted Jump Squats
Clap Push ups or Shoulder Taps
45 Seconds of rest

Plank Waterfall sprint
hip march suicide
duck walking
bear crawl sprint, w/waterfall shoulder tap