PR Fitness

Tuesday, November 8, 2011

*active stretching w/ ladder

*5rds
-10 pull ups
-10 ring dips

*for time
-row 300m
-20 push press
-row 300m
-15 push press
-row 300m
-10 push press
-row 300m
-5 push press

*active stretching w/ ladder

*1 mile run

*20min amrap
-10 thrusters
-20 kb swings
-40 jump rope

*active stretching w/ agility ladder

*clean squat practice

*team workout
-wall ball
-row for cal
-burpees
-run 200m

*active stretching

*4sets
-500m row
-200 jump rope

*5x10 each leg box step ups w/ weight

*active stretching

*tabata 8rds of 20sec. on and 10sec. rest
-lunge jumps

*10x10 squat jumps w/ 100ft sprint

*active stretching

*3rds
-40 push ups
-30 back extensions on the ground
-20 high knee jumps

*3sets
-10 straight leg sit ups
-20 scissor kicks
-10 leg raises/hips to the sky
-90sec. ISO abs plank
-45sec. Side ISO abs each side

2 min rest in between sets

*active stretching

*modified Annie
100-80-60-40-20
-Jump rope
50-40-30-20-10
-bent knee sit ups

*5rds for time
-run 200m
-5 knees to elbows
-10 burpees
-20 walking lunges