December 10, 2009

Workout group, 10 people.

Suicide Monday, Thursday

Warm up
Acceleration Warm up

Mobility
Tiger Pushups
Crucifixion
Scorpions
Reverse walking lunges hands overhead
High knee walk
Walking Lunge with quad stretch
Walking knee out
Lunge with a double twist
Superman walk
Kick walk

Pre-Work
3 rounds
Skip for height, 8
Skip for distance, 8
Broad jump, 6

Sprints from lying positions
On belly head first
On back head first, L, R
On belly feet first, L, R
On back feet first

Suicides
burpees, add one each line, 1, 2, 2, 3, 3, 4, 4
Bear crawl out, run back
Lunge walk, run back
Squats, add one each line, 2, 4, 4, 6, 6, 8, 8
Pushups, add one each line, 2, 4, 4, 6, 6, 8, 8

Sprints
5, 5 yard,
Rest 6 breaths
5, 10 yard
Rest 12 breaths
5, 20 yard
Rest 24 breaths
5, 40 yard

Cool Down
Run the Rabbit

Core
K's miserable ab circuit