Exercise | Sets | Reps | Rest |
Warm-up | |||
EMOM #1– Infant squat + Mtn. climbers | 4 | 5/15ea | |
EMOM #2- Cossack squat + Lateral line hops | 4 | 5ea/20ea | |
EMOM #3- Jump rope | 4 | 80 | |
Mobility | |||
PVC pass-through | 2 | 10 | |
Quadruped thoracic rotation | 2 | 10ea | |
Spiderman climb | 2 | 10ea | |
Ankle walk | 2 | 1 lap | |
Ladder | |||
A1- Alt. KB swing | 10…1ea | ||
A2- Alt. lateral lunge | 10…1ea | ||
A3- KB upright row | 10…1 | minimal | |
100 Challenge | |||
B1- Froggies | 3 | 20 | |
B2- Band row | 3 | 20 | |
B3- Lateral leaps | 3 | 10ea | |
B4- Toe touches | 3 | 10ea | |
B5- DB triceps extension | 3 | 20 | 45″-1′ |