March 11, 2010

Work out group, 9 of us, no vest

Warm up
Acceleration Warm up

Mobility
Tiger Pushups
Crucifixion
Scorpions
Reverse walking lunges hands overhead, with quad stretch
Lunge with a revolved twist
Sit and reach
Kick walk

Sprints from lying positions
On belly head first
On back head first, L, R
On belly feet first, L, R
On back feet first

Suicides
Running Suicide, 2 squats on the baseline every time you touch it, 4 squats on the foul, 6, on the half court, 8 on the far foul, and 10 on the far baseline


Bear crawl suicide, crawl out run back, and 2 burpees on the baseline every time you touch it, 2 burpees on the foul, 2, on the half court, 2 on the far foul, and 2 on the far baseline

Running Suicide, 2 pushups on the baseline every time you touch it, 4 pushups on the foul, 6, on the half court, 8 on the far foul, and 10 on the far baseline

Lunge walk suicide, lunge out run back, 2 jump tucks on the baseline every time you touch it 2, on the half court, 2 on the far foul, and 2 on the far baseline

Running Suicide, 2 double out mountain climbers on the baseline every time you touch it, 4 double out mountain climbers on the foul, 6, on the half court, 8 on the far foul, and 10 on the far baseline

Sprints
10 squat jumps
Sprint length of tennis court
10 burpees
Sprint length of tennis court
10 pushups,
Sprint length of tennis court
10 mountain climbers,
Sprint length of tennis court
10 jumping jacks,
Sprint length of tennis court

Cool Down
Run the Rabbit