January - March 2010 FAST CLASS
A) Warm-Up (6 Minutes)
- Alternating with Partner every 60 seconds between Jump Rope and Jumping Jacks
B) Dynamic Stretches
- Sumo Squat with twisting reach
- Arm Swings
- Reverse Lunge and Reach
- Leg Swings
- Single Leg Anterior Reach
- Lunge and twist
C) Agility Course
1) Partner Carry
2) Partner Wheel Barrow Sprints
3) Partner Side Shuffle Medicine ball Passes
4) Plyo Box Jumps / Depth Jumps
5) Slalom Cones
6) Hurdles
7) Bob and Weave Line
8) Forward Rolls
9) Pop-Ups
10) Roll-Ups
11) Circle and Pass
12) Snatch and Toss
- Alternating with Partner every 60 seconds between Jump Rope and Jumping Jacks
B) Dynamic Stretches
- Sumo Squat with twisting reach
- Arm Swings
- Reverse Lunge and Reach
- Leg Swings
- Single Leg Anterior Reach
- Lunge and twist
C) Agility Course
1) Partner Carry
2) Partner Wheel Barrow Sprints
3) Partner Side Shuffle Medicine ball Passes
4) Plyo Box Jumps / Depth Jumps
5) Slalom Cones
6) Hurdles
7) Bob and Weave Line
8) Forward Rolls
9) Pop-Ups
10) Roll-Ups
11) Circle and Pass
12) Snatch and Toss