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Warm Up

High Knees

Marching Skips

Standing Hip Circles

Heel to Butt

Cradle Holds

Squat to Stand

Reverse Lunge to OH Reach

Lateral Lunge

Inchworm to Push Up

Strider w/ Rotation

Mountain Climbers

——————————————

35 seconds work/ 5 seconds rest

1-set

Core (5-Minutes)

1a) Sprinter Sit Up

1b) Curl Up

1c) Glute Bridge

30 sec work/ 5 sec rest

3-Sets

Strength (16-Minutes)

2a) DB Front Squat/ BW Squat

2b) DB Curl & Press/ Push Up

2c) DB Lunge w/ Reach/ BW Lunge

2d) DB Bent Over Row/ Plank w/ Row

35 sec work/ 25 sec rest

4-Sets

2-Minutes Rest

Conditioning (16-Minutes)

3a) Lateral Shuffles

3b) High Knees

3c) Jumping Jacks

3d) Plank

40 sec work / 20 sec rest

4-Sets

Cooldown (5-Minutes)

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