| Exercise |
Sets |
Reps |
Rest |
| Mobility |
|
|
|
| Elbow/instep/ rotation |
1 |
8ea |
|
| Side-lying shoulder arcs |
1 |
10ea |
|
| Ankle circles |
1 |
10ea/10ea |
|
| Bottom squat hold |
1 |
60″ |
|
|
|
|
|
| Ladder Drills |
|
|
|
| Grapevine |
1 |
2ea |
|
| Jumping jacks |
1 |
4 |
|
| High knees |
1 |
4 |
|
| Hop scotch |
1 |
4 |
|
| Zig-zag hops |
1 |
4 |
|
| Lat. Zig-zag hops |
1 |
2ea |
|
| 2 forward-1 back hops |
1 |
4 |
|
| Lateral in-in-out-out |
1 |
2ea |
|
|
|
|
|
| HURRICANE |
|
|
|
| A1- Rower |
3 |
200M |
|
| A2- High knees |
3 |
15ea |
|
| A3- Goblet split squat |
3 |
10ea |
|
| A4- Wall ball |
3 |
10 |
– |
|
|
|
|
| B1- Rower |
3 |
200M |
|
| B2- Pull-ups |
3 |
10 |
|
| B3- Plate push |
3 |
5W |
|
| B4- BW squat to MB |
3 |
15 |
– |
|
|
|
|
| C1- Rower |
3 |
200M |
|
| C2- SL lateral line hops |
3 |
10ea/10ea |
|
| C3- Boxer halo |
3 |
7ea |
|
| C4- Bosu up-up-down-down |
3 |
20 |
– |
|
|
|
|
| Abs |
|
|
|
| D1- Plank |
3 |
45″ |
|
| D2- Ab snails |
3 |
10 |
|
| D3- Penguins |
3 |
15ea |
60″ |
