Sunday 12/13

WOD
Superset 1 (3 sets of 8 each):
Good Mornings
Med Ball Slams
Ab Rollouts

Superset 2 (3 sets of 8 each)
Alternating Lunge Jumps
Stability Ball Hamstring Curls
Knees 2 Elbows

- Cycle through movements in the order listed.  Example: 8 good mornings then 8 med ball slams then 8 ab rollouts...repeat and repeat again.  Then move on to the next superset and do the same.
- Supersets are not timed, but not more than 30 secs rest before moving to next exercise

Running (on football or IM field)
A. (10) 5 yard starts
- Position players start from steal jump
- Pitchers start with leg lift motion as if you were in the stretch. As soon as your lead foot hits the ground, start your sprint

B. 2 sets of (10) 30 yd sprints
- 9 seconds rest between sprints, 2 min rest between sets
- Each sprint is max effort