Warm Up

-switching from movement(15 seconds) to body weight exercise(15 reps)

-Movement: jog, side shuffle, skip, butt kicks, high knees, karaoka

-Body weight exercise: scap push ups, prisoner squats, wide outs, front – back line hops, HR push ups, sprinter crunches

Stretch

:30 sec each side

• Cross-over hamstring
• standing quad
• ankle circles
• arm circles

PART I.

P1: Rower

P2: Exercises

P1: Row – 200m/400m/600m/800m/600m/400m/200m

P2: During 200’s – A. 3 sled Push/Pull Back

During 400’s – A + B (10 KB clean squat press)

During 600’s – A + B + C (12 DB OH Tri – Ext)

During 800 – A + B + C + D(12 MB Rainbow Slams)

PART II.

P1: Treadmill

P2: Exercises

P1: Treadmill 5% incline Sprint for : 60s, 90s, 2 min, 90s, 60s

P2: During 60s: A. 15 monster band squat + press

During 90s: A + B (10 banded upright rows)

During 2 Min: A + B + C (30 bicycle abs)