First week in september

With the exception of this weekend the next few weeks are going to involve some sort of rival on the weekends. So if you are not playing in Shawn Adams I recommend doing something wed fri sun. For example Wed-this track workout, Fri-3 mile jog. Sunday do a previous weeks workout.

This week is core first:

Warm up
3 strides



Core 30s Work 15s Rest 2-3 sets 3 minutes rest between sets

1. Canoes with or without weight
2. Squat Hops with reach
3. Mermaids/Mermens
4. Push-ups
5. Front Planks
6. Jumping jacks or Jumping rope
7. Pelvic twists

Track
8x20/10's 20 sec sprint as fast as you can 10 secs walk for a total of 30 seconds per rep 8 reps only 1 set required.



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