Warm Up & Dynamic Stretch for 10-20 minutes
Prep: 3 sets (rest 15-20 sec between ex’s/rest 40 sec between sets)
dolly pikes x 15
TRX Row x 15
SL Squat x 15ea
Ladder patters x 7
Bucket #1: 4 sets (30 sec rest between ex’s/1 min between sets)
Blast offs x12 ea
Med Ball Side Slams x 12ea
Pike Push Ups x 12
dB Squat & Swing x 12
Bucket #3: 5 sets (no rest between ex’s)
plate push @ 20 yards x 1 lap
windshield wipers x 10ea
Med Ball Hip Toss x 10
Walking Lunge x 10
cooldown: static stretch
*remember to consult with your physician before you start any exercise program.
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