UA Workout Sunday May 2, 2010

2:00pm start

Warmup (jog, light running drills, and depth jumps)

Round 1:

300m sprint/run

2 minutes rest

• 6-8 pullups
• 20 ski abs side-to-side
• 20-30 gripped rows
• 12 sit-outs
• Repeat cycle for 6 minutes

2 minutes rest

Round 2:

200 meter sprint/run

1.5 minutes rest

• jump rope (50 seconds)
• split squat cycle (50 seconds)
• plank position - knees to elbows (50 seconds)
• squat jacks (50 seconds)
• jack pushups (50 seconds)
• Abs - vertical flutter kicks (50 seconds)

1.5 minutes rest

Round 3:

• jump rope (45 seconds)
• high knees (45 seconds)
• tuck jumps (45 seconds)
• tricep pushups (45 seconds)
• squat jumps - 180 degree turn (45 seconds)
• ski abs to explosive v-pushups (45 seconds)
• Abs - knees in to leg lifts (45 seconds)

1.5 minutes rest

Round 4:

• jump rope (45 seconds)
• high knees (45 seconds)
• sprawls to squat jumps (45 seconds)
• layered pushups (45 seconds)
• sit-ups to squat jumps (45 seconds)
• knees to squat jump position (45 seconds)

1 minute rest

• Partner plank and tuck jumps (3 minutes, rotate at 30 seconds)
• lower back (1 minute)
• 6 minute abs