11.30.09

Group Warm Up:

20 air squats
20 lunges (10/leg)
20 jumping lunges (10/leg)
10 squat jumps


 

 

11 Stations: *10 mountain climbers btw each station* for 40 minutes continuous

30 second handstand against shed
20 squat with 40lb aquatainer or 50lb sandbag

20 TRX single arm power pull (10/side)
50 jump ropes
20 Russian twists with 12lb medball (10/side)
20 Swissball Barbell skull crushers (25lbs)
20 Poor Man's Leg Curl with chair (10/side)
20 KB slasher+halo (10/side)
20 Plank Walkup (10/side)
20 Box jumps
20 Sledge to tire smash (10/side)

Athletes: Jordan, Evan, Haunani, Tad, Kam, Giselle, Francis, Lisa, Toby