1. Warm-up
10x
Quad Stretch : https://www.youtube.com/watch?v=CZBKSOtyssM
Knee to Chest : https://www.youtube.com/watch?v=B5q48XoIW3c
Solider Kicks : https://www.youtube.com/watch?v=Kk-k92AtMxo
Side Lunge
Cradle Stretch: https://www.youtube.com/watch?v=ZX6zTQ3gqCc
Walking Samson
Walking Spidermans: https://www.youtube.com/watch?v=W50Jsyc80SA
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Burpees
3. Movement Prep
With Lighter Kettlebell
20 Kettlebell Deadlifts
10 Hip Hinges @ PVC
10 Russian Swings
REHEARSAL
1 Round
Performed with Lighter Weight
10 Calorie Bike
10 Russian Kettlebell Swings
no jump Burpees
1 Round
Performed with Workout Weight
5 Calorie Bike
5 Russian Kettlebell Swings
5 jump High Burpees
4. Met-Con “Freezer Burn” (TC16)
30-25-20-15-10
Calorie Row/Bike
Russian Kettlebell Swings (32/24kg)
Burpees
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