College of San Mateo Fall Baseball Workout #17 (12/9/11)- Challenge Day
Perform the exercises below as many rounds as possible in 25 minutes. The goal is explosive speed with good form.
1. BB Zercher Squats- 10 *Get to 90
2. Battle Ropes: Slams- 20 *1 Reps Max
3. Bosu Side Steps- 10 each side *Stay Low *Quick Feet
4. BB Fat Man Rows- 10 *Straight Legs *Hit Bar To Lower Chest
5. PLate Back Ext- 15 *Hold Plate At Chest
6. KB 1 Arm Swings- 20 each side
7. MB Wall Push Press- 10 *Heavy Ball *Partial Squat *Explode *Feet Can Leave Ground
8. Spider-Peep (Man) Plank-15 each side (PVC in video is not needed) * Keep Chest Up *Bring Right Foot To Right Hand- Alternate https://brienshamp.com/2010/06/sf-bay-area-fit-body-boot-camp-workout-of-the-day-w-personal-trainers-brien-shamp-mike-salemi-tabata-fat-loss-workout-06092010/
9. Long Jump- 6 *Jump as far as possible
Please add your comments below on the workout.
Your friend & coach,
Brien
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