Team Races

Session 13

Saturday October 13, 2012 7:30 AM

Warm Up
Stretch

Two Team Races
1 cone up/cone down teams - 2 minutes
3 Straight Arm Plank - hop overs
4 circle Crazy 8 Plank/Push ups pass med ball around circle 8 around your arms before passing on
5 Plank domino around the world and back
6 sled push/burpee
7 dumbbell/plate sprint - move dumbbells from one side of the gym to the next then back around cones
8 med ball pass - relay
9 Tug of War


Three Person Team Races
1 Suicide Runs/20 Pushups/15 Dumbbell Squat-curl-shoulder Press
2 Bear crawl/20 Tri Dips on Basket Ball/20 Bent over rows
3 zig zag cones with 3 push ups/20 Up right rows/Wall sit 20 Curls
4 sled push/15 power squats/20 reverse lunge with dumbbells
5 power skips/6 plank leg thru/8 get ups
6 walking lunges/50 bicycles/20reverse lateral raises


ABS
Wall Blast
Super Womans
Side planks
Legs in and out
Reach for the sky toe touches