Sat, Mar 30, 2019

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Warm-up 2 rounds: • 10 m Sprint Forward­­ • 10 m Sprint Backwards • 10 m High Knees • 10 m Butt Kicks • 10 m Side Shuffle Right • 10 m Side Shuffle Left • 10 m Walking Lunges 3 rounds: • 30 sec Pike Stretch • 30 sec Straddle Stretch • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left 2 rounds: • 10 PVC Passthroughs • 10 PVC Good Mornings • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg Strength Front Rack Reverse Lunges • 3 sets of 3 reps, work up to 80% of 1RM Sled Drag • 4 sets of 50 meters AHAP Conditioning “Kelly” 5 rounds for time: • 400 m Run • 30 Box Jumps 24/20” • 30 Wall Balls 20/14#