| Monday |
| Warm up |
| – 2x: prone scorpion x 4 + body rock step through x 10 + seated straddle stretch x 30s – 1x: High knees >/< + punter kicks >/< + A-skips >/< – 2x: Side shuffle >/< + power skips >/< + carioca >/< |
| Strength |
| 1) 3x: unweighted bulgarian split squat w/3s pause at bottom x 6/6 + Push ups w/ 3s pause at bottom x 8 2) 3x: Weighted kickstand RDL x 8/8 + body saw x 8 + Inverted (or plank) shoulder taps x 12 (or inverted hold x 30s) |
| Work |
| 12 minutes: – 2 cone Slider crawl w/knee drive >< + 5 push ups at each cone (15 total) – Weighted step up with knee drive x 6/6 – Rainbow Slams x 12 Finisher: Sprints >< x 4 (rest between each) |
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