10/8/2009, Field Day

Accel Warm up: 6 up to 100y up to 100%

Mobility:
Knee machine w/hop
Lunge and lean
Heel up RDL
Bow and reach
Inchworm
3 way hip lunge
Elbow to instep open up to Quad stretch
High knee to heel to butt
Kick walk

4 x 25y broad jump/25y jog, 200 yards

50yards x
5 Squat jumps
10y Bear crawl
Ascending push ups 1, 2, 3, 4, 5, start on the goal line and work out to the 50

Various distance sprints, to and from various plank positions x 100y

3ea x 5, alternating rights and lefts every round
Right arm single DB Push press
Right arm overhead lunge walk
Right arm bent row
Left arm unilateral push up
Left arm DB high pull

3 Exercise pyramid 1-5-1
Push up
Inchworm
Lunge walk

Nearly forgot the full field push up suicide!

Goal line - 2 push ups, add 2 every time
25y - 4 push ups
50y - 6 push ups
opposite 25y - 8 push ups
opposite goal line - 10 push ups

Partner crazy farmers walk
100y x
alternating partners
20y backward farmers walk
10y sprint forward
10 push ups

100y x
alternating partners
20yfarmers walk
10y backpedal
10 push ups

Pretty close to the way it went down anyway
jb