I am sure there are some, not many, people who do not like the sport of football. This day is one of the most exciting days in spots, the NFL draft.
Once the PAX showed up gave the disclaimer and stated that it would be great to run a 40 yard dash, but first some mobility.
COP 1
- SSH x30
- IW x20
- arm circles x30 FWD/BWD
- arms stayed out to perform overhead claps and seal claps x20
- alternating pigeon stretch x10
- alternating cheerleader kicks x10
- polka stretch x 10
- fire hydrant x10
- leg crossovers x10
- scorpion x10
- frog walk-ins x10
After this time the PAX was ready to kill this 40 yard dash. Here is the results:
- Torque – 5.26
- Joe Dirt – 4.69 (WOW)
- Kimchi – 5.75
Both Torque and YHC thought “We should have been faster than that but Dirt is fast. Now for an explosive workout to help improve these unofficial times.
COP 2 consisted of 30-60 sec work with little rest in-between.
- reverse lung kee up
- plyo merks
- box drill (hopping on one foot at each corner of an imaginary box)
10 sec rest
- standing long jump
- frog squat jump
- lateral lung
10 sec rest
- alternating lung jumps
- tuck jumps (around here YHC felt something go wrong in his back)
- side plank star (YHC could not finish but encouraged the PAX to finish hard)
10 sec rest
- kneeling squat jump
- surfer burpee
- pistol jump squat
COP 3
- flutter kicks
- V ups
- Peter Parkers
- scissors
- upper circle crunches (clockwise)
- upper circle crunches (counter-clockwise)
- Russian twist
The PAX did a great job finishing strong. YHC will need to get back to 100% to complete this workout. Thanks for letting me lead and I hope that we can continue and all have sub 5sec 40 times.
-Kimchi
