Archive for: March 2008

1 min. at each station
1 min. rest between stations

plank hold
wall sits
mountain climbers
jumping jacks
bear crawl
box steps - 18″ box
scissor kicks
push-ups

Broad Jump 15 M
15 Push ups (box push ups okay)
Broad Jump 15 M
15 Squats
Broad Jump 15 M
15 Push ups (box push ups okay)
Broad Jump 15 M
15 Squats

Weighted Front Squat/ Sit-Up ladder

20    /    2
18     /    4
16     /    6
…      /    …
4      /    18
2      /    20

Weighted front squat - use a kettlebell or dumbell for the weight, hold weight up high and tight to the chest and squat in a controlled motion down and back up.

3 rounds of:

run 400 m
21 KB Swings
15 DB Rows

After the workout we worked on facial flexibility.  It was tough.  Jr. worked on smiling…he has it down perfect!