Foam Roll& Correctives
Dynamic Warm Up
Sprint Option 1-3 Rounds of......
1x800m< 3:20 Rest 3-4min, 2x400m<:90sec rest 2-3min, 3x200m< :45 rest 1.5-2min
Rope Option Stagecoach, Wave. Alt Wave, Weave, Circles Out, Hip to Hip, Alt Circles Out, 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
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
1-3 Rounds of.....
1x1000m rest 1:1, 2x500 rest 1.5:1, 3x500m row rest 2:1, 4x250m row rest 2.5:1
Body Weight Option 4-5 Rounds Continuous Each exercise is :30sec work :15sec rest
1.Jumps Squats 2.Iso SKB Goblet Squat 3.Push Ups 4.Superman Iso Hold 5.Split Squat Jumps
6.Side Plank-Right 7. Burpee 8.Pull Up Negatives 9.Mountian Climbers
10.Prone Shoulder Taps 11.Side Plank-Left 12. 5/10/15 yd shuttle 13.Sit Ups 14.Versa Climber 15.Rest
KB Circuit Road to Nowhere
1)3-6 Rounds of....A.DKB Rack Squat x5 B.DKB Farmers Walks 60-90yds C.Renegade Row x8ea
NO Rest between Exs, Rest 1-3min btwn rounds. Complete desired # of rounds & then move on to...
2)3-6 Rounds of.......A.SKB L.Cycle Swing x12 B.SKB L.Cycle Clean x5each C.DKB Sumo DL x 10 D.SKB Singe Leg RDL x5each E. SKB Press x5each F.SKB 1 Arm Row x8each
NO Rest between Exs, Rest 1-2min between rounds. Complete desired # of rounds to finsh.
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