June 11, 2009

Work out group 8-10 of us.

Warm up and mobility

Standard fare

Circuit in the field house

Partner push ups w/one handed clap
6 Rocket girls sprint 10 yards and coast another 10, job back 4x
jump and stick in place, 10
roller platform thingy, ab crunches
3 way suicides
backward throw of tackling dummy

Weight Room

dead lift
high pull
snatch
front squat
rdl
bor

add weight each set

7,6,5,4,3,2,1 reps 15 minutes to complete, we got to 3s

this sucker was hard on the heart rate.