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 :45sec 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
Cardio Option 30-40 min continuous cardio exercise, your choice (bike, run, row, swim, ect). At a very moderate pace
Foam Roll & Stretch
This is a moderate effort / recovery day. This should allow you to recover from previous workouts. Use this day to stay active but RECOVER!!!
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