Workout Aug 30th

This is the first workout I'll be posting for the Prostate Cancer Club WA, Inc., which is the official name for the exercise program I'm running at the Subiaco Football Club.

We ran through this workout twice, then performed an Indian walk around the oval. We walked around the oval in a line, passing a medicine ball back down the line, and when it got to the back of the line, that person had to trot up to the front of the line.

Workout:

• 20 push ups
• squat down and side shuffle 10 meters each way
• maximum isometric chin up
• walk 10 meters on toes, heels, outside, and inside of feet
• box drill (100 square meters, always facing one way and going around, so you end up jog forward, side shuffle, backpedal, side shuffle) once each direction
• row 300 meters on the ergo