Thursday 11-17-2011
A) 10am Plyo Med Ball Class
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (8) Burpees with Jumps (25) Arm Circles
C) 4 B-Ball Court Suicide Sprints
10 Start Baseline
2) Out to Foul Line & Back
3) Out to Top of the Key (3pt Line) & Back
4) Out to Half Court and Back
5) Out to Far End Top of the Key & Back
6) Out to Far End Foul Line & Back
7) Out to Far End Baseline and Back
8) Recovery x 2 min's
D) 4 More B-Ball Court Sets
1) Heel Walks End Line to Far End Line = 90 ft
2) Toe Walks from far End Line Back to Start x 90 ft
3) Recovery x 60 sec's
E) And 4 More B-Ball Court Sets
1) Wheel Barrow Hops x 90 ft
2) Hold Partner Legs x 90 ft
3) Recovery x 60 sec's
F) 4 Final Super Sets
1) Drop Landings from 48" (+Jump Off) x 4 reps
2) Handstand Static Hold (Freestand) x 30 sec's
3) Recovery x 2 min's
Lunch @ 11am
B) 12:30pm Warm Up (3) Sets (8) Burpees with Jumps (25) Arm Circles
C) 4 B-Ball Court Suicide Sprints
10 Start Baseline
2) Out to Foul Line & Back
3) Out to Top of the Key (3pt Line) & Back
4) Out to Half Court and Back
5) Out to Far End Top of the Key & Back
6) Out to Far End Foul Line & Back
7) Out to Far End Baseline and Back
8) Recovery x 2 min's
D) 4 More B-Ball Court Sets
1) Heel Walks End Line to Far End Line = 90 ft
2) Toe Walks from far End Line Back to Start x 90 ft
3) Recovery x 60 sec's
E) And 4 More B-Ball Court Sets
1) Wheel Barrow Hops x 90 ft
2) Hold Partner Legs x 90 ft
3) Recovery x 60 sec's
F) 4 Final Super Sets
1) Drop Landings from 48" (+Jump Off) x 4 reps
2) Handstand Static Hold (Freestand) x 30 sec's
3) Recovery x 2 min's