WARM UP

(13 min)

*Starting in middle of turf/floor

• :30 side shuffle + 1L lateral traveling IT band stretch (1/2 L – 1/2 R) + 2L karoka
• :30 side shuffle + 1L lunge – knee grab + 2L high knees
• :30 side shuffle + 1L traveling RDL + 2L karoka high knee
• :30 side shuffle + 1L dynamic quad + 2L butt kicks

-then-

2 Rounds – :30 Ea:

• lateral lunge to balance (R)
• lateral lunge to balance (L)
• toe rock planks
• rotational pushups

MOBILITY/FLEXIBILITY

1:00/1:00 Couch stretch
1:00 Childs pose

STRENGTH

A. Series – 4 Rounds:

• 8/6/6/4 – seated L floor press
• 10/10 med ball kneeling explosive hinge chest pass
• 10/10 monster band explosive lunges w. knee drive (see Ryan)
• rest :90

B. Series – 3 Rounds:

• 8/8 SL RDL – Barbell
• 10 db squat jumps
• :30 floor hollow hold
• rest 1:00

C. Series – 3 Rounds:

• 15-20 db quick rows
• 10 barbell curls
• 15-20 KB shrugs
• rest 1:00

CONDITIONING

*If Time Allows

2 Big Block Run (Medium speed)