UA Workout Sunday May 9, 2010

2:00pm start

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

Round 1:

• 6-8 pullups
• 8 knees to tuck jump to pushup
• sprint across short side of football field going both ways
• 20 gripped rows
• 10 pushup jacks
• repeat cycle for 8 minutes

2 minutes rest

Round 2:

• jump rope (45 seconds)
• high knees (45 seconds)
• sprawls (45 seconds)
• lateral bounding (45 seconds)
• tricep pushups in crabwalk position (45 seconds)
• hamstring curls (45 seconds)
• abs (45 seconds)

2 minutes rest

Round 3:

• high knees (45 seconds)
• jump rope (45 seconds)
• right side pushups (45 seconds)
• standing broad jump (45 seconds)
• left side pushups (45 seconds)
• mountain climbers (45 seconds)
• abs (45 seconds)

1 minute rest

• Partner plank and tuck jumps (3 minutes, rotate at 30 seconds)

2 minutes rest

Round 4:

• bear crawls (30 yards)
• centipede pushups (30 yards)
• rotating crab walk (30 yards)
• staggered plank walk (30 yards)
• lower back 1 minute
• 6 minute abs