Ladder Warm Up
(20-23 min)
Round 1:
- x4 high knees
- x4 lateral high knees (2/2)
- x4 In-in-out-out
-then: 5/5 alt. lunges + 5 down dog push ups + 5 air squats
Round 2:
- x4 ickey shuffle
- x4 lateral in-in-out-out (2/2)
- x4 wide outs
-then: 5/5 alt. lunges + 5 down dog push ups + 5 air squats
Round 3:
- x4 2 feet tuck jumps – skip 1
- x4 ahlies (2/2)
- x4 quick steps
-then: 5/5 alt. lunges + 5 down dog push ups + 5 air squats
Stretch
- 60s/60s calve stretch
- 60s/60s adductor stretch
Strength
a1. 5×8 barbell front squats
a2. 8/8 sa db high pull
a3. 15-20 cable tricep ext
*rest 60s
3-4 Rounds of:
b1. 6-8 modified pull ups with feet on box/bench using squat bar
b2. 10/10 unilateral kb lunges
b3. 10-15 slide board abs
b4. 10 heavy db front squats
*rest 30 sec