September 14, 2009

Workout group probably 15 people. Weighted vest.

Warm up
Standard Fare, but each of us called a movement

Mobility
Standard Fare, but each of us called a movement

2 x
Wide outs	30s
Prone cross toe	30s
rest 1min
split jack	30s
alt 1 leg burpee	30s
	rest 1min first round 2min 2nd round
2x
mtn climber	30s
jump squat	30s
rest 1 min
inchworm	30s
spiderman	30s
	rest 1min first round 2min 2nd round
2x
duck unders	30s
Hop scotch 5 dot	30s
rest 1min
Contra v up	30s
Lateral step to VJ & stick	30s
	rest 1min first round 2min 2nd round
2x
wipers	30s
Clock Lunge	30s
rest 1 min
med ball step off	30s
jump lunge	30s
rest 1 min
Bonus round 1x
mtn climber	30s
jump squat	30s
rest 1 min
split jack	30s
alt 1 leg burpee	30s

In all honesty this was too complicated to remember I had to ask "J" for a copy of it. This was an interesting work out. I found certain movements to fatigue me to failure, but, I never found my heart rate or respiration to be over the top. One leg burpee with the vest was just not possible for this old fart. I think the rest cycles could be shorter, 30 seconds and 1 minute would have been enough for me. Where as increasing the duration of the work cycles really wouldn't have accomplished much -- since I was approaching failure anyway. The Inchworm/spyderman was an interesting active rest cycle I'll have to remember it and pair it against something hard.