Suicide Runs/Ladder Exercises

Suicide Runs/Ladder Exercises

Session 11

Saturday July 7, 2012

Week 8

Warm up and Stretch

Test Assessment

Suicide Runs - 6 cones approximately 10 meters apart. Run to 1st cone, run to starting position, run to 2nd cone, run back to starting position, run to 3rd cone....

Ladder Exercises - 1 to 10 to 1

Alternate between designated exercises starting with 1 rep on each, next round 2 reps each exercise.  Work up to 10 reps of each exercise.  Once you have reached 10, start working down by 2.  The reps would be - 1,2,3,4,5,6,7,8,9,10, 8,6,4,2

Exercises

• Exercise 1 - Dumbbell shoulder press/Push Ups
• Exercise 2 - Dumbbell squats/Alternating lunges (a lunge on each leg is one rep)

Work Out

Suicide Runs

Exercise 1

Suicide Runs

Exercise 2

ABS

Crunch 20 

2 Count Up and 2 counts down Crunch 20 

3 Count Crunch Up and 1 Count down 

Crunch 16 Pulses