WARM UP
(13 min)
*Starting in middle of turf/floor
- :30 side shuffle + 1L lateral traveling IT band stretch (1/2 L – 1/2 R) + 2L karoka
- :30 side shuffle + 1L lunge – knee grab + 2L high knees
- :30 side shuffle + 1L traveling RDL + 2L karoka high knee
- :30 side shuffle + 1L dynamic quad + 2L butt kicks
-then-
2 Rounds – :30 Ea:
- lateral lunge to balance (R)
- lateral lunge to balance (L)
- toe rock planks
- rotational pushups
MOBILITY/FLEXIBILITY
1:00/1:00 Couch stretch
1:00 Childs pose
STRENGTH
A. Series – 4 Rounds:
- 8/6/6/4 – seated L floor press
- 10/10 med ball kneeling explosive hinge chest pass
- 10/10 monster band explosive lunges w. knee drive (see Ryan)
- rest :90
B. Series – 3 Rounds:
- 8/8 SL RDL – Barbell
- 10 db squat jumps
- :30 floor hollow hold
- rest 1:00
C. Series – 3 Rounds:
- 15-20 db quick rows
- 10 barbell curls
- 15-20 KB shrugs
- rest 1:00
CONDITIONING
*If Time Allows
2 Big Block Run (Medium speed)