1: warmup with 1/2 mi run

Do each exercise 15 reps & go through this set 3 times:

-squat jump to stream line

-side lunges (15 on each side)

-cross country skiers (15 on each side)

-high knees (15 on each side)

-burpees

-mountain climbers (15 on each side)

5 min of planks (regular and right and left side) after three sets of above

Finish with 5 min of abs (nonstop) 

Stretch

2: warm up with 1/2mi run or 10 min of jumps (jumping jacks, high knees, high jumps, squat jumps, side to side, skier, etc.)

-set 1: 50 squats, 25 crunches, 50 burpees

-set 2: 50 reverse lunges, 25 push ups, 50 squat jumps

-set 3: 50 side lunges, 25 supermans, 50 high kicks

-planks: 1min reg, :30 sec on left side, 1min reg, :30 sec on right, 1min reg 

-abs: 50 of each: toe touches, Russian twists, crunches, bicycles, sit ups, penguins

stretch

M/W: At least one MANDATORY dry land** practice(s) starting on 11/11 @ 4:30-5:30 pm

T/Th: Claude Moore for MANDATORY Swim* practices starting on 11/12/13 

Tuesday Practice: 6:30-8 pm (Bus leaves @ 6, returns @ 8:30 pm from the HS)

Thursday Practice: 5-6:30 pm (Bus leaves @ 4:30, returns @ 7:15 pm from the HS)

*Swim practices will be held at Claude Moore Pool on Tuesdays & Thursdays during the regular season months (Nov-Feb)

**Dry land practices will be held at the HS on Mondays & Wednesdays during the regular season months (Nov-Jan)... If we do not have a space indoors then practices will be held outdoors, so dress for the weather!  You MUST ATTEND ONE of the two practices held during the week.