Thurs. April 5/Fri. April 6

Group 1: You will need an area to run sprints (field, park, etc)

100 yard sprint (~20 sec if you do not have markings)
20 Lunges (total) - arms in streamline position
80 yard sprint (~16 sec)
20 Split Squats
60 yard sprint (~12 sec)
10 Tuck Jumps
Rest 30 seconds

40 yard sprint (~8 sec)
15 Burpees - NO Push Ups
20 yard sprint (~ 4sec)
15 yard Frog Hops (or 10 reps)
40 yard sprint (~8 sec)
15 Dips
Rest 30 seconds

60 yard sprint (~12 sec)
10 squat jumps
80 yard sprint (~16 sec)
10 Streamline Jumps
100 yard sprint (~20 sec)
40 Mt. Climbers (total)


Group 2:

15-12-9-6-3

Right Arm Row
Left Arm Row
Machine Row
MB Squats (hold at chest)
Push Jerk (like a thruster, but NOT a deep squat - small DIP and push press)


ALL Abs: 2 times through

25 Right Oblique (P90X version)
25 Left Oblique (P90X version)
25 Right Figure 4
25 Left Figure 4
25 Scissors
25 Heals to Heaven
25 Toe Touches
25 Roll Up/V Up combo