Dynamic Warm Up
Interval Sprint 16-20 moderate effort sprints of :30sec Rest :90-:120sec between each rep
Body Weight Option 4-5 Rounds Continuous Each exercise is :15sec work :30sec rest
1. BW Squats 2. Squat Jumps 3. Shoulder Taps 4. Iron Cross 5. Scorpions (lying on stomach) 6. BW Lunges 7. Split Squat Jumps
8. Prone Cobras 9. Bicycle Crunches 10. 60 yd shuttle 11.Rest
Fartlek Option 30 min Continuous
A. Walk x :45sec
B. Jog x :30sec
C. Sprint x :15
repeat for 30 min
Foam Roll & Stretch
This is a moderate effort / recovery day. This should allow you to recover from previous workouts before a very intense session on Thursday. Use this day to stay active but RECOVER!!!
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