Foam Roll& Correctives
Dynamic Warm Up
Sprint Option 2-5 Rounds of......
1x800m < 3:20 rest5-6min, 2x400m < :90 rest 3x200m < :45 rest 1.5-2min, 3x100m < :20 rest :60sec
Rope Option Slams, Wave. Alt Wave, Weave, Circles Out, Circles In, Criss Cross, Serpent ......do one set of each 1st round :30sec on/ :30sec rest on each x1, 2nd round :20sec on/ :20sec rest on each x1, 3rd round :20sec on/ :40sec rest on each x1
Interval Sprint 22-26 max effort sprints of :20-:40sec Rest :60-:90sec between each rep
Row Option
1x500m row moderate even pace, work to rest ratio 1:1 EX: If it takes 5 min to complete the 500m rest 5 min
2-5 Rounds of.....
1x1000m row rest 1:1, 2x500m row rest 2:1, 3x250m row rest 2.5:1, 4x100m row rest 3:1
Body Weight Option 2-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1. Wall Squats 2. Squat Jumps 3.Push Ups 4. Superman Iso Hold 5. Split Squat Jumps
6. Bicycle Crunches 7. Lateral Bounds 8. Burpee to Pull Up 9.Jumprope
10. Prone Shoulder Taps 11. Giant Flutter Kicks 12. Sit Ups 13. 5/10/15 yd shuttle 14.Rest
Sandbag Circuit.....3-5 Rounds
1)5xGet ups Right 2)5xGet ups Left 3)30 Yard Sprint 4)5xClean+Squat 5)5xPush Press 6)30 Yard Sprint 7)Keg Toss x 30yards 8)Backward Plank Pulls x10 Yards Right 9)Backward Plank Pulls x10 Yards Left 10)30 Yard Sprint
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