Foam Roll& Correctives
Dynamic Warm Up
Odd Object, 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
KB Option...XVI
A.8x60 yard shuttles (5,10,15 and back one the minute.
B. DKB Rack Squat x 50, KDB Press x50, DBK Bellout Hammer Curl x50, Push Ups x50,
DKB Dead Row (stop each row on ground) x50, SKB Swings x50
Sprint Option 2-3 Rounds of......
2x400m < :90 rest 2-3min, 4x200m < :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
Interval Circuit 2-3 Rounds of......
1) Treadmill Sprint x :30sec 2)Rest :60sec 3) Rower x :30sec (max distance) 4)Rest :60sec 5) Heavy Sled Push x :30sec (max distance) 6) Rest :60sec 7) Treadmill Sprint x :30sec 8)Rest :60sec 9) Rower x :30sec (max distance) 10)Rest :60sec 11) Heavy Sled Push x :30sec (max distance) 12) SKB Iso Goblet Squat
Rest 2:00-3:00min between rounds and repeat for desired number of rounds
Force Treadmill Intervals 16-20x150m 3:1 rest ratio EX: If it takes 1 min to complete the 150m rest 3 min
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.....
2x1000m row rest 1:1, 3x500m row rest 2:1, 4x250m row rest 2.5:1,
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
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