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
Kneeling Hamstring Stretch: 40 Seconds Each Side
Calf Stretch on Post: 40 Seconds Each Side
WORKOUT OF THE DAY
“Wave Runner”
On the 5:00 x 6 Rounds:
500/400 Meter Assault Bike
350/300 Meter Row
200 Meter Run
AFTER PARTY
Midline
4 Rounds:
:40 Seconds Flutter Kicks
:20 Seconds Rest
1 Round:
50 GHD Sit-ups
HOME GYM
On the 5:00 x 6 Rounds:
800 Meter Run
