WARM UP

(12 min)

2 Groups:
a) 2 Min jog outside
-rest :60
b) 20:10 x 2 Rounds: wide – outs + wide step mountain climbers
-rest :60
c) 30:15 x 4 Rounds: rotational pushups + air squats

MOBILITY

(5 min)

:30/30 F:B leg swings
:30/30 side – to – side leg swings
:60/60 calve stretch

PART I.

(8-14 min)

1 Mile Run – route: cliff rd to blackhawk and back

*REST 4 Minutes upon completion and stretch

PART II.

30:15 x 4 Rounds Ea. (complete all 4 rounds of one grouping before moving to next)

a) supermans + Amer. KBS
rest :60
b) rower sprint + over the rower jumps
rest :60
c) alt. rev. med ball slam lunge + med ball push ups
rest :60
d) med ball SL raise & crunch + alt. banded bicep curls
rest :60