October 5, 2009

Warm Up
Skips w/Arms

Straight Leg Push

Bent Leg Push

Skip, skip lunge

Carioca

Forward Shuffle

Backward Shuffle

Side Shuffle 2 & 2

High Knee Carioca

Hips in

Hips out

Backward Push

Backward Run

Mobility:

Walking Leg Extension

Double Twist Lunge

High Knee Walk

Knee Out Walk

SLDL Walk

Inchworm

Knee Machine

Lunge to Quad

Heel to Butt

Kick Walk

Work

3 x

3 way stop n' go 1 x 10&20

2 way sport squat 30s

1 DB snatch 5ea

WTD lunge and twist 30s

1 Group

180's & 360's

3 x

Lat BRJ & Stick w/ jog 6 jumps

Lawn Mower 5ea

Overhead Lunge walk 6ea

Forward/Backward Suicide 1 x 5, 10, 15, 20

Bonus

Dumbbell overhead, walk backwards, 20 yards, run to goal line and back to dumbbell, repeat to opposite goal line, alternate sides

Dumbbell overhead, walk foward 20 yards, do 10 push ups, repeat to goal line, alternate sides