Stretch and Warmup
10-15 minutes
Dynamic Prep: Perform for 2 rounds
Situps x 10
Rowers x 20
Leg Lift x 30
Russian Twists x 40
Crunches x 50
Zig Zag Agility x 5
Strength Bucket: Perform for 4 rounds
Dumbbell Incline x 12
Golf Squat x 6 each
Dumbbell Pile Driver x 12
Step-up x 6 each
Lawn Mower x 6 each
3 Cone Ultimate Suicide
Cone 1 @ 25 yards
Cone 2 @ 50 yards
Cone 3 @ 100 yards
Turf Bucket: Perform for 5 rounds
Rope Slams x 15
Squat Jump x 15
Sandbag Run x 1 lap
Sandbag Slam x 15
Rope Pull x 1
Cooldown and Stretch
10-15 minutes
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