Warmup and Stretch
15-20 minutes
Dynamic Prep-3 Rounds
Jump Rope x 100 revolutions
Medicine Ball Squat and Overhead Throw x 25
Spiderman Pushups x 5 each way
Single Leg Lateral hops x 5 each leg
Stations- 2 Rounds-1:00 at each station, switch at :30 when indicated
Plate Hops/Quick Steps :30/:30
Dumbbell Sumo Squat/Dumbbell Squat :30/:30
Rear Foot Elevated Split Squat with Sandbag overhead press (switch legs during round 2)
Dummie Flip
Cone Hops
Dumbbell high pull/Dumbbell overhead press :30/:30
Line hops to sprint @ 20 yards
Bike Sprint
Stretch
The Last 30 Posts
- CATZneedham athlete shines as a freshman at Harvard - August 9, 2013 - 0 comments
- Chemistry at CATZneedham - August 8, 2013 - 0 comments
- Food Prep 101 - August 6, 2013 - 0 comments
- There is still time for Pre-Season training! - July 31, 2013 - 0 comments
- Nutrient of the week: Vitamin C - July 22, 2013 - 0 comments
- CATZ athletes participate in MLL All-Star events - July 18, 2013 - 0 comments
- Nutrient of the Week-Vitamin A - July 16, 2013 - 0 comments
- Monday, July 15 will be Smoothie Day! - July 12, 2013 - 0 comments
- CATZneedham athlete Sydney Leroux named NWSL player of the week - July 10, 2013 - 0 comments
- Insulin - July 9, 2013 - 0 comments
- CATZ Athletes make MLL All-Star Game - June 26, 2013 - 0 comments
- Keep tonnage on your side - June 20, 2013 - 0 comments
- Mike Stone leads the Cannons over the Hounds - June 17, 2013 - 0 comments
- Team USA and CATZ athletes in action tomorrow night at Gillette - June 14, 2013 - 0 comments
- CATZneedham athlete Tiffany Avon wins Upperville Horse Show - June 14, 2013 - 0 comments
- Summer 2013 Schedule Starts THIS Monday - June 13, 2013 - 0 comments
- Mr. Fit tackles Tough Mudder - June 5, 2013 - 0 comments
- OATstanding Pizza - May 24, 2013 - 0 comments
- Memorial Day Weekend Hours - May 24, 2013 - 0 comments
- The In’s and Out’s of Creatine - May 20, 2013 - 0 comments
- Which is better Post-Workout, whole foods or a liquid supplement? - May 10, 2013 - 0 comments
- 5 Ways to Overcome a Training Plateau - May 6, 2013 - 0 comments
- CATZ is Boston Strong - May 2, 2013 - 0 comments
- Where are you on the Speed-Strength Spectrum? - April 30, 2013 - 0 comments
- The Perfect Diet - April 22, 2013 - 0 comments
- The Boston Cannons lend a helping hand. - April 21, 2013 - 0 comments
- Par for the Course - April 14, 2013 - 0 comments
- Boston Marathon Eve - April 14, 2013 - 0 comments
- Boston Breakers College Academy to debut in May - April 11, 2013 - 0 comments
- Less than a week till Boston - April 9, 2013 - 0 comments
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