WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each
30″ Right & Left leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat landing 15 x leg
30″ Standing leg swing ( across) x30″ each
30″ Running skipsbor assisted knee lift
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
Ankle – Hamstring – Low Back – Hips – ROW
STRENGHT
Every 90 seconds
5 – 5 – 3 – 3 – 2 – 1 – 1
Bench Press / Floor Press
CONDITIONING
Intervals
Row 10x250m
Rest 1 minute between intervals
