Notes
Joe Kelley workout #7
800 meter warmup jog
Warmups: Arm swings (both arms), backstrokes then forwards, torso twists, head nods, squat dives, full body circles, Ankle circles then jump onto other foot, cross exercises where touch hands with feet lying down, push-ups with claps, donkey kicks, half burpies and probably several others
Sprint drill (running around the balls): Sprint 25 yards and run around ball from right side, then left
Move in 5 yards, same thing but run around the ball twice
Stay at same spot, but start out facing the opposite direction
Move in 5 yards, lie down face up with feet on the yard line
Stay at same spot but start face down
Move in 5 yards, jump up from knees
Stay at same spot, same thing but face opposite direction
(Each of these intervals turned into a race, Pony and I won most of the time)
Upper body (go through this twice): 10 Pull-ups
10 dips
10 push ups with one arm on a ball (both arms)
10 reps of the somewhat seated row exercise
Pull the tire to you with arms twice (the tire has a heavy rock in it)
Yoga: As usual, yoga is challenging
Hamstring exercises: Leg raises from plank position (10 each leg)
10 "crunches?" with feet on exercise ball
Medicine ball stuff: 50 yard lunges with the medicine ball held straight over head (twice)
10 step ups on box (each leg)
(We were going to do abs but we were running out of time)
Obstacle course (4x): Run forward 100 yards than back 100 yards dragging a tire.
Sprint 100 yards with four hurdles in the way
Shuttle run (four touches)
Bear crawl 10 yards
Crab walk 10 yards
Weave sprint in and out of balls for 50 yards or so
25 squat thrusts
Hurl an 8 lb. medicine ball over the field goal post
Awesome workout!