Exercise |
Sets |
Reps |
Rest |
Activation |
|
|
|
BW squat |
2 |
20 |
|
Lateral line hops |
2 |
30ea |
|
Jog on turf |
2 |
6L |
|
3-way band pull |
2 |
5ea |
– |
|
|
|
|
Mobility |
|
|
|
Ankle walk |
2 |
1 length |
|
Modified froggies |
2 |
5ea |
|
1/2 kneeling thoracic rotation |
2 |
5ea |
|
“L” stretch |
2 |
5ea |
– |
|
|
|
|
MET CON |
|
|
|
A1- TM sprint @ 5% incline |
5 |
30″ |
|
A2- Boxer halo |
5 |
5ea |
|
A3- KB goblet clean |
5 |
10 |
|
A4- Jam ball slam |
5 |
10 |
|
A5- Plank walk-up |
5 |
10 |
45″ |
|
|
|
|
B1- Rower sprint |
4 |
15 cals |
|
B2- SB body saw |
4 |
15 |
|
B3- High knees |
4 |
15ea |
|
B4- TRX triceps extension |
4 |
15 |
30″ |
|
|
|
|
C1- Same side lunge jump |
3 |
10ea |
|
C2- Jumping jacks |
3 |
20 |
|
C3- Russian twist |
3 |
20ea |
20″ |