Exercise | Sets | Reps | Rest |
Animal walks: | |||
Frankenstein’s + Jog | 2 | 1 length + 1 lap | |
Bear crawl + Jog | 2 | 1 length + 1 lap | |
Frog hop + Jog | 2 | 1 length + 1 lap | |
Tiger crawl + Jog | 2 | 1 length + 1 lap | |
Chimp walk + Jog | 2 | 1 length + 1 lap | |
Mobility | |||
Bent-over I, Y, & T | 2 | 5ea | |
Open the gate | 2 | 10ea | |
Cat/cow | 2 | 15 | |
Circuits: | |||
A1- Battle rope sled pull + sled push | 4 | 1 length+1 length | |
A2- Jump rope | 4 | 50 | |
A3- MB OH throws | 4 | 10 | |
A4- Band biceps curl | 4 | 20 | |
A5- SA KB clean | 4 | 10ea | 1′ |
B1- “X” hops | 4 | 5 | |
B2- KB OH press (2 hands on 1 KB) | 4 | 10 | |
B3- BW squat | 4 | 20 | |
B4- Lateral leaps | 4 | 15ea | |
B5- High knees | 4 | 20ea | 1′ |
Abs: | |||
C1- Hollow body hold | 3 | 25″ | |
C2- Plank w/ finger tap | 3 | 10ea | |
C3- Penguins | 3 | 15ea | 1′ |