General Warm-up
Then..,
50-40-30-20-10
Double Unders/Singles 2x
Banded Lateral Walk (25/25-20/20-15/15) or Lateral lunges
Rest 3min
20-18-16-14-12-10-8-6-4-2
American DB/KB Swings 50/35
KB/DB Lunges (L+R=2)
Rest 3min
Then..,
2 Rounds:
25 Slam Balls 30/20 or Up Downs
25 DB Step- Ups
25 Russian Twists with DB
Cool Down
1:00 Lizard Stretch
1:00 Pigeon Stretch
1:00 Pancake Stretch
OYO
Run/ Walk 20min for distance.
Barbell Strength
Deadlift 8sets x 8reps. 40-60% Load
:30 rest between each set
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