| Exercise |
Sets |
Reps |
Rest |
| Animal Walks |
|
|
|
| Frankenstein walk |
1 |
1L |
|
| Inch Worm |
1 |
1L |
|
| Bear crawl |
1 |
1L |
|
| Bunny hops |
1 |
1L |
|
| Froggies |
1 |
1L |
– |
|
|
|
|
| Flexibility |
|
|
|
| Seated figure 4 |
1 |
60″ea |
|
| Straddle stretch |
1 |
60″ |
|
|
|
|
|
| Pacer |
|
|
|
| A1- Rower sprint (Pacer) |
4 |
200M |
|
| A2- Bosu up-up-down-down |
4 |
|
|
| A3- TRX rear delt. Flies |
4 |
|
|
| A4- KB goblet clean |
4 |
|
|
| A5- MB Reverse OH throw |
4 |
|
60″ |
|
|
|
|
| Conditioning |
|
|
|
| B1- Hop ups |
4 |
5 |
|
| B2- Squat jumps |
4 |
10 |
|
| B3- BW squat |
4 |
20 |
|
| B4- Lateral leap |
4 |
15ea |
|
| B5- High knees |
4 |
20ea |
60″ |
|
|
|
|
| Abs |
|
|
|
| Plank walk-up |
3 |
12 |
|
| Penguins |
3 |
15ea |
|
| SB body saw |
3 |
12 |
60″ |
