UA Workout Sunday June 13, 2010

2:00pm start, Punahou track

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

Round 1:

• 1600 or 800 meters (choice)

(3 minutes rest)

8 minutes, rotating exercises:

• pullups to failure
• jack pushups to failure
• sprint short side of football field
• gripped rows to failure

(3 minutes rest)

200m sprint

(3 minutes rest)

Round 2:

• jump rope (1 minute)
• squat jumps (1 minute)
• ski-abs -to- v-pushups (1 minute)
• hamstring curls side-to-side (1 minute)
• abs, seated bicycle kicks (1 minute)

(1 minute rest)

Round 3:

• jump rope (1 minute)
• prayer pushups (1 minute)
• 10 tuck jumps to 2 sprawls (1 minute)
• power squats (1 minute)
• abs, plank on elbows, knees to side (1 minute)

(1 minute rest)

Round 4:

• jump rope (1 minute)
• bench dips (1 minute)
• 8 mountain climbers to burpie to jack pushup (1 minute)
• high knees (1 minute)
• abs, vertical flutter kicks (1 minute)

(1 minute rest)

Round 5:

Six minute abs

• crunches (1 minute)
• seated, legs up and over
• seated, knees up to v
• right side plank
• left side plank
• centered plank