WARM-UP
Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
MOBILITY
Banded Lat Stretch: 45 Seconds Each Side
Banded Hamstring Stretch: 45 Seconds Each Side
Banded Cross Body Stretch: 45 Seconds Each Side
WORKOUT OF THE DAY
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
AFTER PARTY
Overhead Squat Positioning
On the 2:00 x 5 Sets:
1 Pausing Overhead Squat (2 Seconds in Bottom)
1 Overhead Squat
Set 1: 60% 1RM Overhead Squat
Set 2: 65% 1RM Overhead Squat
Set 3: 70% 1RM Overhead Squat
Set 4: 75% 1RM Overhead Squat
Set 5: 75-80% 1RM Overhead Squat
HOME GYM
3 Rounds For Time:
400 Meter Run
30 Single Arm Russian Dumbbell Swings (50/35)
12 Strict Pull-ups
