April 2nd, 2018 By FlipPhone

9 men made it out to WhiteLightning to get some practice in and help Michigan beat Viilanova tonight.  YHC read an article somewhere about how going sideways can help you run faster.  It was the perfect time to test this out with some defense drills.

The workout went something like this.

Warm Up

#TheUsualSuspects

SSH x 20, IST x15, Windmill x 12, Mountain Climber x 20, Mericans x 20 OYO

The Thang

Mosey to one of the side parking lots

Defense Suicide shuffle with 10 jump shots at each line

Like a normal suicide, but sideways shuffle in defense position

Suicides, running with hands up with 10 mericans at each line

2 minute drills

2 minutes of Side squats … with hands up, thanks @Habs

2 minutes of Burpees

2 minutes of line jumps, 2nd minute with hands up

Mosey to the hill next door

10 mericans at the bottom

Quadraphelia up the hill

10 dips at the top

Repeato until time is called … we got about 4 rounds in

Mosey to Victory Circle, aka Michigan circle – Hail to the Victors!

Ladder

5 to 10

Side squats each leg

Box jumps

Mosey to main parking lot

Defense shuffle with hands up as fast as you can to light pole

Switch sides and shuffle as fast as you can to next light pole

Mosey back for Mary

Mary

Hip extensions x 20 each side

Low flutter x 12

Crunch frog x 25

Announcements

Harrisburg 5k/10k on April 14th

Operation Sweet Tooth race on April 21st

Orphanage game day April 21st at 2 PM.  Evite coming today

COT

Prayers for @Wexler’s mom and family.  She’s in ICU getting treatments for cancer.

Prayers for @Ito’s dad, @Turbine’s dad, and @Posh’s dad

 

Harrisburg, The Dawg House, White Lightning

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