Tuesday 1/17
50 box jumps
50 jumping pull ups (or 50 assisted pull ups)
walking lunge (50 steps)
50 sit ups
50 back extensions
50 wall ball shots (15 lb ball)
50 burpees

Wednesday 1/18
Practice

Thursday 1/19
for a mile (four laps) sprint the straight aways and jog the curves.

Friday 1/20
with a continuously running clock, do one push up the first minute, two pushups the second minute, three the third minute... continue as long as you are able.

Saturday 1/21
300 yd shuttle (25 and back 6 times) x3    ---these should be under 1:15 each! two minutes rest in between each one, aim for no more than 5 seconds different between your first one and the third one.


ab workout:
Flat foot oblique crunch - 10 reps each side
Cross Leg oblique crunch - 10 reps each side
Bicycle Crunches - 10 reps each side
Full situps - 20 reps
Straight leg lifts - 20 reps
Side plank crunch - 10 each side  [normal side plank with right arm on ground, left hand behind head, and "crunch" the left elbow to the right elbow. more like a twist]
Russian Twist - 20 reps each side [http://muscleleader.com/2011/05/31/best-exercises-for-abdominals/russian-twist/]
**The entire ab workout twice

Sunday 1/22
rest day

Monday 1/23
half hour fast jog