Foam Roll& Correctives
Dynamic Warm Up
Sprint Option 3-5 Rounds of......
3x200m under :45 rest 1.5-2min, 3x100m under :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 :15-:30sec 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
3-5 Rounds of.....
3x250m row rest 2.5:1, 6x100m row rest 3:1
Body Weight Option 3-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1. Wave Squats 2. Box Jumps 3. 1/4+1/2 + Full Push Ups 4. Low Box Shuffle
5. Bicycle Crunches 6. Lateral Shuffle 7. Elevated Split Squat Jumps 8.Jumprope
9. Pull Up Negatives 10. Sit Ups 11. 5/10/15 yd shuttle 12.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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