Wednesday 10/30/19 Workout

Min 1-15 (6) burpees.
5 x 5- pullups(2-bands) / R/L pulls from pushup position / prone curls (ladder)

10/24/19 Workout

Min 1-15 (6) burpees.
5-R/L (15 sec)  sit thru holds ,(push up pose for strength wrist)
5 x 5- pullups ((3-bands) / (5) R/L "T" press (7# db)

Wednesday 10/16/19 Workout

Min 1-15 (6) burpees.
30 sec holds. Alt Full squat (FS) & half squat (HS) F-S / F-S / (FS.  combined.)
5x6 R/L bent rows (20 k) 44 #
5x5 R/L    "    "       (24k) 53#

Thursday 10/10/19 Speed Ladder

Speed Ladder 3x up/back

1-2's up/ back

1-2's sideways 

Ecky 

Step behinds

Step over

in/outs 

1-4's 

R/L one leg hops

  

DOT DRILLS: 3x

hop scotch

R/L single hops

40 YARD DASH:

0:11:62 UP . Forms  Long arm swings

0:10:94 DN  Long arms swings

0:9;41 up / short arm swings

08:32 DN/ short arm swings.

Wednesday 10/9/19 Workout

Min 1-15- (6) Scott Sonon Tactic hands & balls feet to squat.

5x (20) sec elbow sling hold / 5-R/L side-side platform pullups / 5-R/L platform step ups.

NEW: 125 elbow/leg crawls (grass).

10/8/19 Workout

116 bear crawls (grass)
LADDER WORKOUT: 3x  Use compression sleeves
 1-2's u/Rev
1-2S sideways u/b
ecky shuffle
step behinds
step overs
in/outs
1-4's
R/L single hops
DOT DRILL WORKOUT.
1-30 sec full squat hold.

Monday 10/7/19

Min 1-15 (6)burpees.

Tuesday 10/01/2019

5-sets: 15 sec hold elbow hangs/ 5-R/L knee rise (10# bell) / 5-deck squats w/ ball slam (25# ball)

5 sets: 5- atomic pushups / 5- high-pulls (2-25# dbs) /

5- x 5 R/L bent rows (2-25#)

Monday 9/23/19 Workout

120 bear crawls/ w/16" tire.
5 x 6 atomic pushup.
Speed: ladder:  3x up/ back:
1-2's forward
1-2's sideways
icky shuffle
step behinds
step over
1-4's hops
in-outs.
                       
           

Thursday 9/19/19 Workout

5 sets:  6- burpees / 5-  R side L side  pullups (3 bands assist) / Alt-Low squat/ 1/2 squat (16k) /
             5- (ladder) floor curls / 5- standing curls (2-15# dbs) / R/L floor press (16k)
5-sets: 6 burpees /  5-R/L knee raise (10# bell)