Wednesday 7/20/11

The birddog exercise reinforces proper lumbar stabilization and abdominal anti-rotation during upper and lower extremity movement. Birddogs can be incorporated into a functional warmup or performed throughout the day at any convenient time, in sets of 10-30 repetitions.

Warmup
Jump rope 2 minutes, then:
3 rounds
30 Birddogs
6 Kettlebell Turkish Getups
6 Dead hang pullups
30 second reverse plank

Skill
Double unders

Conditioning
Run 800M as fast as possible
Rest 2:00, then

8 rounds
5 Hang Cleans
25 Double unders
100M shuttle run

Rest 2 minutes, then:
Run 800M as fast as possible