R.C. Body Weight Workout with Partner (abridged)
A) Wheel barrow Sprints (20 Yards)
* Alternating with Partner for 3 Consecutive Sets
B) Lateral Hurdles (20 Yards)
* 3 Sets down and back with 60 sec. recovery
C) Partner Hamstring Curls with Plyo Push-Ups
* Alternating with Partner for 3 Consecutive Sets of 6-8 Reps
D) Leg Press and Partner Standing Press
* 3 Supersets of 6-8 Reps each exercise
E) Partner See-Saw Pulls & Cross Clap Push-Ups
* 3 Consecutive Supersets of 6 Reps each arm & exercise
F) Wheel Barrow Drops
* 3 Alternating Sets of 30-60 sec's
G) Partner Leg Push-Downs
* 3 Alternating Sets of 6-10 Rep's to each side
H) Field or Hill Sprints (100 Yards)
* 10 Sets, Sprint Down and Jog Back
* Alternating with Partner for 3 Consecutive Sets
B) Lateral Hurdles (20 Yards)
* 3 Sets down and back with 60 sec. recovery
C) Partner Hamstring Curls with Plyo Push-Ups
* Alternating with Partner for 3 Consecutive Sets of 6-8 Reps
D) Leg Press and Partner Standing Press
* 3 Supersets of 6-8 Reps each exercise
E) Partner See-Saw Pulls & Cross Clap Push-Ups
* 3 Consecutive Supersets of 6 Reps each arm & exercise
F) Wheel Barrow Drops
* 3 Alternating Sets of 30-60 sec's
G) Partner Leg Push-Downs
* 3 Alternating Sets of 6-10 Rep's to each side
H) Field or Hill Sprints (100 Yards)
* 10 Sets, Sprint Down and Jog Back