June 1, 2009

Workout Group about 20 people.

Standard warm up and mobility.

Pre-work Pyramid

1, 2, 3, 4, 3, 2, 1

Vertical Jump
Broad Jump
Push ups
lunges (each side)

Partner Medi-ball
lateral hops over ball, 20 seconds, 5 seconds of transition
ball held overhead drop lunges, 20 seconds of work, 5 seconds of transition
egg toss, 1 minute
side slams, 1 minute each side

2 cycles, 9o seconds of rest, 2 more cycles

2nd work cycle

sprints forward to backward, backward to forward and so on
sprints form various starting positions

3rd work cycle

chest pass, 1 minute
medi-ball burpees with a chest pass

medi-ball move the mountain

partner on goal line does medi-ball burpee and chest pass to partner on 5 yard line, who runs to 10 yard back to 5, back to ball and back to 5 chest pass to partner on goal line who does a medi-ball burpee, lather, wash, rinse, repeat out to the 25 yard line, and then swap partner

lateral shuffle with continuous chest pass, switch direction on command, push ups on command, did that for 3 minutes or so.

I got stupid on the switch commands at the end but other wise a fun work out.