September 10, 2009

Work out group nearly 20 people. Weighted vest.

Warm up
Standard

Mobility
Standard

Jump
20 seconds, Jump and Stick, run 20 yards, 20 seconds Jump tuck, run 20 yards, and so on with different kinds of jumps for 2 lengths of the football field

Work
3 rounds
40#Dumbbell
Sumo shuffle/triceps extension, 6 to the right, 6 to the left, 6 deep slow breaths=30 seconds of rest
Split Squat, dumbbell locked out overhead, 6 reps, 6 deep slow breaths
other side Split Squat, dumbbell locked out overhead, 6 reps, 6 deep slow breaths

3 rounds
30# dumbell
Dumbbell thruster, 3 on a side
Jump tucks, 10

3 rounds
supine hip march, 30 seconds
push ups, 10 seconds
weighted isometric squat, 30 seconds
push ups, 10 seconds
metabolic jumble: jumping jacks, push ups, bear crawl, sprint, burpees, mountain climbers etc, 60 seconds,
60 seconds of rest