Workout group about 20 people showed up. “S” was doing lateral shuffles and caught her feet, BANG down she went landed hard on her side. Jumped up and kept on going, I love that kind of toughness — I think she is nearly 20 years my senior, what a role model.

Warm up

Skips, shuffles, carioca, butt kicks, backwards to forwards run and so on. Standard Flexibility stuff, lunges, high knees, high knee out, superman walk and so on.

Jumping Circuit

jump and stick, jump tuck and stick, broad jumps front and back, squat jumps, bounding in place, 2 legged hop and stick, front to back hop, side to side hope

Weight Room

4x5x5, rest for a minute between rounds

Deadlift, 225
Hang Clean, 135
Thruster, 90
Bent over row, 90
Rocket Girls

Bonus back on the B-Ball court
Waterfall suicide

2 teams, everyone on the base line in a high plank, 1st person runs to foul line and resumes high plank, next person triggers, and so on, once everyone is on the foul line do 2 pushups, wash, rinse and repeat on the mid court , opposite foul line and opposing baseline, then everybody sprints back to the starting baseline. One round of bleachers.

I love those kind of circuits. Someday I may have to grow up and learn how to run and develop some sort of aerobic capacity but in the meantime I like these kind of workouts.