Over the summer, Shannon posed this challenging workout to the team as a way to set a standard for yourself and to monitor your fitness. It is pretty grueling!
Here it is:
75 jump rope (if you do not have a jump rope you can jump onto a 45 lb weight laying on the ground or something of similar height it, but they are only like $5 and good for quick explosive training. hint: we use those types of motions in rugby)
75 mountain climbers
75 squats (just air squats, but keep your chin and chest up)
75 crunches 75 lunges (75 for each leg, alternating, don't cheat biatches)
75 tricep dips (use a stair, a curb, or in a pinch a chair but that is a little high so you better do it right.)
75 alligators (these are the things we did toward the end of spring season, feet flat against a wall and in straight armed plank, then bend your knees to pull in toward the wall & push back out. Keep your back as flat as possible)
75 under the fence (on each side so if you dip right, then left, etc. Also called "under the wire" if you want to google it.)
75 seated rows (seated rows are when you sit and then pull back on the band so your hand get to your chest and then forward, back...like rowing a boat. All chest height. We use therabands, but this may be something you will have to modify depending on your resources, bands on a machine at the gym, maybe rows on a weight bench)
75 sphinx pushups (these things are cool, you start with a straight arm plank, then go down on one forearm, down on the second and then up and up, that is 1)
The goal is to do the whole thing in 40 minutes but if it takes longer, finish. Time how long it takes and that is your goal to beat next time you try it. You do not have to do each thing 75 times at once, form is more important. So if after 25 burpees you are looking more like a froggie jumping with a broken leg, switch to something else and come back to it. Or if you can only do 10 pushups in a row before you fall on your face, then do sets of 10. Have fun and drink lots of water during and after your workouts and replenish your salt (gatorade has lots of salt for example).
You should follow this up with some time doing abs (suitcases, knuckle touches, plank, toe reaches) if you can.
The Fall season is a big deal and we need to make the commitment to be in MUCH better shape. D1 is calling and we think we can show them what's up, but not if we have to start from ground zero in September. Whoop Whoop!!!
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