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Old 07-04-2008, 11:31 AM   #9
Cosmo Mazza
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Join Date: Jun 2008
Posts: 73
Default Jul 4, 2008

W/U with agility ladder drills with Brett (12)

3 x circuit below with Brett (me with 20# vest), 30 seconds each, 30 seconds between complete circuits

Scissor jumps
sit-ups (with medicine ball)
mountain climber
clap (or as explosive as possible) push-ups
burpee
pull-ups
lateral lunges
lying twist

Cooled down with (no vest) 10 ring dips, 20 consecutive pull-ups, 5 dips and Lsit hold for a few seconds.

Then some stretch and dowel shoulder dislocates. Working to lock-out tris and shoulders.
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