20 Aug Combined Core Class (Obj: Agility/Cardio)

Warmup:

Half Mile Jog

Mobility Drills

·          Propellors :30 each direction

·          Knee Infinities :30 each leg

·          Cat Dog Spinal Wave :60

·          Contra-lat. kick/toe touch :30 each side

·          Tea Ceremony :30 each direction

·          Torso Rotations :30 each direction

Circuit: Do A then B 10X*

A)

Burpees 5

Sprint     20 m

Shuffle 20 m

Back Sprint 20 m

Shuffle 20 m

Rest :30

B)

Burpees 5

Bear Crawl 20 m

Grapevine 20m

Crabwalk 20 m

Grapevine 20 m

Rest :30

*If working out in gym substitute sprints with stairs or jump rope. Grapevine also on stairs.