| Warm up |
| – 2x: hurdle walks Forward >/Backwards < + Hurdle duck unders >< + inch worms > – 2x: A-skips > + SL Hops R>/L< + Punter kicks > + Punter kicks on the hop < – 5 minutes: Squat jumps x 10 + KB Swings x 10 + 6 pt. Knee rotations x 10F/10B |
| Strength |
| 1. 10 minutes: Step back lunge w/weighted rotation across body (use plate of medball) x 10 alternating reps + banded knee lift x 10/10 + Weighted SL RDL from pad x 5/5 2. 10-12 minutes: Barbell front rack step back lunges x 10 + Calf raises w/lean towards wall x 12 + Single KB Elevated RDL x 10 |
| Work |
| 1. 5x: 30 row/30 rest Row for max meters Section 2 while you wait for section 1 to finish or for remaining class time: 2. Weighted (plate) OH box Step ups x 12 + SL Slam ball slams x 5/5 + weighted alt. lateral lunges x 10 + Ab rollouts x 10 |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!