January 4, 2010

Weighted Vest, even dozen people.

Standard Mobility and Warm up although J has mixed and matched stuff in new ways

Jump circuit, 10 seconds of work, 30 seconds of active rest

Jump and stick, walk length of court
jump and stick for height, walk length of court
jump tuck and stick, walk...
jump tuck, bounce, walk
jump tuck dynamic, walk
broad jump and stick, run...
broad jump for distance and stick, run
brad jump dynamic, run

Circuit One, 15 reps, or 1 minute, 3 rounds
Split leg squats, dumbbells, overhead or one in each hand
Split leg squats, dumbbells, overhead or one in each hand
floor swimming
roll outs
Renegade Rows

Circuit Two, 15 reps or 1 minute, 3 rounds
rock pile move the dumbbells anyhow about 30 feet, asap
burpees
bench dips