November 17, 2008

Workout Group -- about 20 people showed up.

Warm-up -- Standard warm-up skips, carioca, shuffles, backward push, etc.

Dynamic Flexibility -- Standard fair -- lunges, inchworms, etc.

Work -- 4 movement circuit -- continuous movement for 15 minutes

Basketball court suicides with 2 pushups on each line
Blastoffs 6 on each leg
Supine Hip March 10 on each side
Lateral hop with forward run 3 each direction

Weight Room -- 4 exercise -- 4 rounds, continuous movement

dumbell shoulder press from split squat stance 12 reps change forward leg and 12 more reps
dumbell high pull, 6 reps
golf swing squats, 6 on each side
negative pull-ups , 4-6 reps

I got smoked in the weight room, but, for the first day back I was pretty pleased at my ability to keep up otherwise.