June 4, 2009

Work out Group about a dozen.

Warm up and Mobility

Standard fare

Work 4 stations

Medi-Ball, 2 x

40 machine gun passes
10 each side, split leg lateral toss
8 each leg, lunge to chest pass
10 egg tosses

Jump, 2x

20 yards each leg hop, or 40 yards broad jump
10 each side, speed skaters
5x5 burpees/jump tuck
run up 2, back 1 lateral shuffle, goal line to 25 yard

Core

20 partner push ups
10 v-ups
20 wipers

Weight room, 2x

10 Thrusters
10 hanging knee raises
max supine rows, 10 hip extensions
front rack lunge, 6 each side

Core

20 partner push ups
10 v-ups
20 wipers