| Exercise |
Sets |
Reps |
Rest |
| Mobility |
|
|
|
| Knee drivers |
1 |
10ea |
|
| Inch worm + Downward dog |
1 |
10 |
|
| Komodo dragon |
1 |
10ea |
|
| Mod. Froggies |
1 |
10 |
– |
|
|
|
|
| Partner Relay |
|
|
|
| Squat jump |
4 |
5 |
|
| Sprint |
4 |
1L |
|
| Back pedal |
4 |
1L |
|
| Grapevine |
4 |
2L |
|
| High skip |
4 |
1L |
|
| Reverse Froggies |
4 |
1L |
partner |
|
|
|
|
| Mini AMRAPS |
|
|
|
| A1- Lateral leaps |
7 mins |
15ea |
|
| A2- TRX row |
|
20 |
|
| A3- Box jump |
|
10 |
– |
|
|
|
|
| B1- Sled push |
7 Mins |
4L |
|
| B2- SA DB snatch |
|
8ea |
– |
|
|
|
|
| C1- Mini step hops |
7 mins |
20 |
|
| C2- Tire sledgehammer |
|
8ea |
|
| C3- Wall sit |
|
30″ |
– |
|
|
|
|
| D1- Rower |
7 mins |
150M |
|
| D2- DB SL squat |
|
8ea |
– |
|
|
|
|
| Abs |
|
|
|
| Spiderman plank |
3 |
10ea |
|
| Russian twist |
3 |
15ea |
|
| SB body saw |
3 |
12 |
60″ |
