| Warm Up |
| – 5 minute dynamic warm up 10 minutes: – Partner med ball drill x 12 each – SL RDL x 5/5 – SL Hops >< R/>< L |
| Strength |
| 12-15 minutes: – Barbell Deadlifts x 8 – Dual front rack march in place x 20s – partner hamstring curls x 6 – Partner straight leg chest lifts x 10 |
| Work |
| 4-5 sets: – Battle Rope x 30s – 20s Rest – Alt. DB Ground to OH x 30s – Rest 20s – Weighted Flutter kicks in hollow body x 30s – Rest 20s – Speed skaters x 30s – Rest 20s |
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