December 28, 2009

Work out group, 4 of us, weighted vest

Standard warm up and mobility.

Jump Circuit, 3 rounds
Blast offs, 5 on a side
speed skaters, 30 seconds of work, 10 seconds of rest
jumping jacks, 30 seconds of work, 10 seconds of rest
rocket girls, 30 seconds of work, 10 seconds of rest
clock face lunges, 1 time around

Weight Room
3 rounds
Bulgarian Squats, pair of 55# dumbbells, 6 on a side
dumbbell bench press, 55#, 6 on a side
pull ups, 6

3 rounds
Good mornings, 25#, 10
Diagonal Plate Raises, 25#, 10
Sit ups, 10

Push up circle, 1, 2, 3, 4, 3, 2, 1