MOBILITY & WARM UP
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle

Then:

1 set:
200-meter jog
20mt of:
Walk on toes
Walk on heels
Bunny hop
High knees
Butt kickers
Lateral shuffle/direction
Karaoke/direction
High knee skipping
Walking lunge
Broad jump
Burpee broad jump

1 set:
:30 calf stretch/leg

SKILLS & SPECIFIC WARM UP
Assault Bike – Running Warm Up

3 sets:
10 cal Assault Bike
– Rest :30 between sets.

CONDITIONING

“PLEASE STAND UP“

5 Rounds for Time
1000 mt Standing Bike (assault-air dyne)

rest 2 minutes between sets