Warm-up:
3′ Jump Rope; then
30 Reps Each
Jumping jacks
Box Jumps/Step Up
Walking lunges
Knees to Elbows/Knees to Chest
Squats
Mobility & Skills
Ankle/Knee/Hips – Pose Running
Core Stability
2 Sets Of:
30″ Plank
30″ Side Bridge (R)
30″ Side Bridge (L)
30″ Supine Bridge
Death by 10 meters
Intervals
Set up 2 cones 10 mt apart.
First round run 10 mt, every minute on the minute add 10 mt.
Second round run 2 lengths, third round 3 lengths, etc.
You’re adding one return trip every minute until you can no longer continue.
Record total rounds for score.
