EMG - 10/25/12

4 x 400 meters
1- (1:13)

Fire Hydrant 3 sets 12 reps with ISO Hold for 5 seconds after each rep.
Alternating Arm and Leg Raise 3 sets 8 reps
2- (1:14)

Straight Leg Fire Hydrant 3 sets 8 reps with ISO Hold for 5 seconds after each rep.
Prone Knee Raise 3 sets 12 reps
3- (1:14)
Double Leg Bridge 3 sets 12 reps
4- (1:16)

100 m sprint

Lateral Crab Walk 3 sets 25 yards
Lateral Bear Crawl 3 sets 25 yards
Tiger Crawl with a pushup 3 sets 25 yards
Frog Hop with jump 3 sets 25 yards

I meant to do 3 sets of this, but hit the wall