WARM UP
20 Active downward dog / alternate toe touch
30″Standing leg swing (front) each leg
30″ Running skips or assisted kneelift
30 Lateral squat
30″ Standing leg swing ( across)
30″ Running skipsbor assisted knee lift
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30″ Skip
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Ankle – Hamstring – Quad – Hips
STRENGTH
Back Squats
5 Reps #75%; 2 Reps #80%; 5 Reps #75%; 2 Reps #85%; 5 Reps #75%; 2 Reps 90%
CONDITIONING
Choose one of this Intervall:
option A
Intervals
Rest 2 minutes between intervals
Run 6x400m
(if you have a vest, wear it)
option B
Intervals
Rest 2 minutes between intervals
Row 6x500m
option C
Intervals
Rest 2 minutes between intervals
Bike 6x1000m