Monday 11/25/19 Workout

120 bear craw w/ 16" tire drag.
5- squat w/ 16k set on bench.

11/19/19 Workout

10 burpees
120 bear crawls /16" tire drag.
90- walking backward /tire drag
1- 10 reps. R to L Elbow & L to R elbow /R/L sit thru / L/R roll overs / 10 burpees
5 rds: 5-pullups, 2-bands assist / 30 sec full squat & sumo 30 sec holds 16k.

3- shoulder roll hang over hanging ladder

Sunday 11/17/2019NEW Indoor Workouit

Stocking 10 water bottles in fridge:

10 x-Down  steps get one bottle, walk up steps every other step, put bottle on counter.
Alternating with bear crawl every other steps.
= 60 lunge steps and up/down steps 10 times.

Wednesday 11/13/19 Workout

1- 10 reps. R to L Elbow & L to R elbow /R/L sit thru / L/R roll overs / 10 burpees
5 rds: 5-pullups, 2-bands assist / 30 sec full squat & sumo 30 sec holds 16k.
5-R/L shoulder roll overs (sonnon)
1-min R swings and L 1 min sings  WHEW!!
1-L/R over head hold 12k

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.