Stretch and Warmup
10-15 minutes
Dynamic Prep: Perform for 3 rounds
Spidermans x 15 each leg
Pike to Hip Drop x 5
Mountain Climber x 5 each leg in round 1
x 10 each leg in round 2
x 15 each leg in round 3
Run 25 yards with shuffle return between each Mountain climber round
Conditioning: Perform for 4 rounds
B-Drill x 4
Pushups x 4 in round 1
Pushups x 8 in round 2
Pushups x 12 in round 3
Pushups x 16 in round 4
40 second intervals-Perform for 4 rounds
1) Ladder Station
High Knee Run, Sprint back
High Knee Run every other square, Sprint Back
Lateral High Knee Run, Shuffle Back
Lateral High Knee Run every other square, Shuffle Back
2) Dumbbell Lateral Shoulder Punches
Dumbbell X-Chops (Outside)
Dumbbell Forward Shoulder Punches
Dumbbell X-Chops (Inside)
3) Plate Push
4) 1/4 Turkish Getup
1/2 Turkish Getup starting from a sit
Full Turkish Getup
*Repeat B-Drill Station with Lunges in place of Pushups
BIG FINISH:
Split Squat Holds
x :20 each leg
x :40 each leg
Cooldown and Stretch
10-15 minutes
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