UA Workout Sunday May 23, 2010

1:00pm start

Warmup (Warm up: jog, drills, depth jumps, ladders)

Round 1:

• 50 meters, power sprint
• 8 X ski abs --> 1 X star jump --> 8 jack pushups (50 seconds)
• sprawls (50 seconds)
• 4 X tuck jumps --> 8 mountain climbers --> 8 jack squats (50 seconds)
• high knees (50 seconds)
• abs - bicycle kicks (50 seconds)

(4 minutes rest)

Round 2:

• 50 meters, power sprint
• 8 X lateral bounding --> 8 explosive v-pushups --> 8 tricep pushups (50 seconds)
• split squat cycle (50 seconds)
• layered pushups (50 seconds)
• jump rope (50 seconds)
• abs - vertical flutter kicks (50 seconds)

(4 minutes rest)

Round 3:

• 50 meters, power sprint
• 4 X standing broad jump --> 10 X clapping pushups --> 4 X burpies
• standing mountain climbers (50 seconds)
• 8 X jump shots --> 2 tuck jump/pushups --> 4 frog jumps
• tricep pushups (crab walk position) (50 seconds)
• abs - obliques (50 seconds)

(4 minutes rest)

Round 4:

• 400 The Hard Way