13 May, 2011

The Weekend Is Here

The week has finally ended and it was a crazy one. This weekend should be a great one in the derby world with some nice match-ups across the country that you should be able to keep up with at www.derbynewsnetwork.com. Best of luck to all of the ladies!

5 min warm up
4-2-1 tempo
3x 15 chest fly on stab ball
3x 15 squat to overhead press
3x 15 back flys
4x 50 meter lunges

2-0-2 tempo
4x 6 single leg tuck jump
4x 50 meters skipping for distance
3x 30 sec mountain climbers

No tempo
2x 60 sec sec plank
2x 15 single leg floor bridges
2x 25 wood chops (each side)
5 min cool down



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