Wednesday 10/2/13

Physioball 2X12
YTA
Bird Dog
Hip Hike Bridge
In/Out
Plank Side2Side

Strength and Endurance
10 Rounds
7 Deadlift
12 Push Up
rest 60-90 seconds between rounds

15-20 minute EZ run or walk

Monday 6/10/13

Social run and 5K training at 7pm.

Core Strength
4 X 10
Physioball In/Out
Physioball Ball Transfer

10 Sun Salutation/Down Dog
Hold 3-5 seconds each pose

Strength and Endurance
30 Double Unders or 150 jump rope
30 Hang Clean and Press (95/65)
30 Push Ups
30 Kettlebell Swings (35/20)
20 DU's (125 jump rope)
20 Hang Clean and Press
20 Push Ups
20 KB swings
10 DU (100 jump rope)
10 Hang Clean and Press
10 Push Up
10 KB swing

Substitue 30 squats for all jump rope sets.

15-30 minute EZ run