June 8, 2009

Work out group 15 or so.

Warm up and mobility.

Standard Fare.

Weight Room

Burpees negative pull up hanging knee raise, 5x5 30 seconds rest between sets
Thrusters, 5x5, I've screwed my shoulder so I did Sumo Dead lift instead 30 seconds rest between sets
Dumbbell high pull, 5 on each side 3 sets, 15 seconds rest
Good-mornings to drop lunges 10x3

Medi-ball Core, 3 or 4 rounds

Opposite hand/opposite foot, switch hands with the medi-ball
high plank on the ball
boat pose hold medi-ball in one hand, 30 seconds and switch
wipers pass medi-ball from hand to hand/opposite legs

Metabolic jumble 6 minutes

broad jumps, bear crawl, air squats, sprint, walk, burpees, mountain climbers, etc.