Stretch and Warmup
10-15 minutes
Bucket 1: Perform for 3 rounds
Alternating Overhead Dumbbell Press x 8 each arm
Dumbbell Squat and swing x 8
Prone T-Row x 8 each
Seated Dumbbell woodchopper
Zipper Drill x 4
Bucket 2: Perform for 4 rounds
Dumbbell Incline Press x 20
Step-up x 10 each leg
Platform hops x 20
Dumbbell Sumo Deadlift x 20
Bike Sprint x :60
Bucket 3: Perform for 3 rounds
Overhead Dumbbell walk x 100 yards
Dumbbell Lunge walk x 50 yards
Lawnmower x 25 each arm
Skip 25 yards sprint 25 yards x 3 ( 3 lengths)
Bearcrawl x 50 yards (1 lap)
Sprint x 150 yards ( 3 laps)
Stretch and Cooldown
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