1. Warm-up
Line Drills
500 Meter Row
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
10 Air Squats + 5 Broad Jumps
High Knees
Butt Kickers
Skip for Height
Skip for Distance
2. Mobility
Couch Stretch – 2:00 Each Leg
Pigeon Pose – 2:00 Each Leg
Childs Pose – 1 Minute
Front Rack Stretch – 1 Minute
3. Movement Prep
5 Push-ups
3 Pike Push-ups
1 Wall Walk
3 Kick Ups
5 Strict Handstand Push-ups
1 Round
7 Burpees
5 Calorie Row
3 Strict Handstand Push-ups
4. Met-Con “Sneak Attack”
6 Rounds:
21 No Jump Burpees
15 Calorie Row
9 Strict Handstand Pushups
Leave a Reply