Warm Up 5-10 minutes – ride, run, row or use multi directional movement patterns
Dynamic Stretch – 5-10 minute
Prep: 4 Rounds. Place two cones 10 yard apart, each round increase the number of laps by 1. (Ex: Round 4 should be 4 Laps of each exercise)
Bear Crawl 1 Lap
Spiderman Walk 1 Lap
Lunge Walk 1 Lap
Workout: Round 1 perform as shown. Round 2 perform exercises in reverse order. Round 3 perform exercises for odd numbers starting at 11 and going down. Round 4 do the exercises in reverse order with odd numbers going up.
No Rest Between Exercises.
After completing each round run for 2 minutes as fast as you can.
Rest 2 Minutes between rounds.
12 x Inverted Rows
8 x Push Ups with alternating circles at the bottom
4 x Side Lunges
2 x Burpees
Home Workout: Perform each exercise for 40 seconds. Complete 5 rounds.
Band Rows, push ups, single leg squat (40 sec each leg) and scissor jumps.
Conditioning Workout: run for 2 minutes as fast as you can. Mark how far you went after the 2 minutes is up. then rest for 2 minutes. Run for 2 minutes and try to beat the distance you traveled previously. Do this 10 times.
Cool Down: Foam Roll or Static Stretch
CATZneedham 
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