Tuesday 11-8-2011

A) 10am Plyo Med Ball Class
     Lunch @ 11am

B) 12:30pm Warm Up (3) Sets (8) Burpees with Jumps + (25) Arm Circles

C) 6 Explosive Sets
  1) Vertical Leap to Basketball Net/Rim/Backboard x 3 reps
  2) Recovery x 2 min's

D) 4 Speed Sets
  1) Wheel Barrow Sprint x 20 yd's
  2) Walk back to Start x 20 yd's
  3) Wheel Barrow Holder x 20 yd's
  4) Recovery x 3 min's

E) 4 Plyo "Stick" Super Sets
  1) Alternating Single Leg Forward Hop for Distance + 5 sec Stick Landing x 3 ea. leg
  2) Shuffle Plyo Push-Ups from Chest 2 Ground + 5 sec Stick Landing x 3 ea. arm
  3) Recovery x 60 sec's

F) 4 Speed & Agility Sets
  1) Ball Drop Catch from Sprinter Start with Both Hands on Ground x 3 reps
  2) Recovery x 2 min's
    * Increasing Start Distance with Consistent Drop Height

G) 4 Explosive Core Sets
  1) Kips (off back) or Explosive Roll-Ups to Standing x 4 reps
  2) Recovery x 2 min's