WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) each leg
30″ Right leg cadence drill
30″ Running skips or assisted kneelift
20 Lateral squat ( landing left)
30″ standing leg swing ( across)
30″ Left leg cadence drill
30″ Running skipsbor assisted knee lift
20 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
POSE – Toes To Bar – Rope Climb
RUN CONDITIONING
3x600m (jog, run, jog)
3x200m (run, jog, run)
3x400m (jog, run, jog)
Workout Rest:
15sec rest after each jog interval &
60sec rest after each run interval”
CONDITIONING
21-15-9:
Pull Ups
GHDSU
Directly into:
3 Rope Climbs
Rest 1′: Then
21-15-9:
Air Squats
Toes To Bar
Directly into:
3 Rope Climbs
Rest 1′: Then
21-15-9:
Push Ups
Box Jumps Over
Directly into:
3 Rope Climbs