August 13, 2009

Roughly a dozen.

Warm Up, Medi-ball partner work.

Dynamic Mobility, standard fare

Pre-work

Something I don't remember.

Burpee Suicide, 5, 10, 15, and 20 yards, 1 Burpee on the goal line, 2 on the 5, 3 on the 10 and so on, but always 1 on the goal line.

Work
4x
Medi-ball plank, 30 seconds
medi-ball swing, 10reps to egg toss
lunge walk to the ball dumbell in each hand
renegade rows, 30 seconds


Jump squats
Air Squats
Isometric squat hold, 20 seconds each
1 minute of active rest (walk to the 20 and back) 3 rounds

6 minutes
throw medi-ball anyway, but not the same way twice in a row, run after it, lather, wash, rinse, repeat.

I felt great today. "J" talked a bit about Glycemic Window it seems if we were to drink 8 oz of Chocolate Milk we would get about the same benefit as one of the Sport drinks. Chocolate milk tastes better too.