Workout of the day

WARM UP 200m Jog Line Drills -High Knees -Butt Kicks -Tin Soldiers -Shoo the Chickens -Toe Walk -Heel Walks -Burpee Broad Jumps Movement/Mobility -Calf Stretch -Quad Stretch -Straddle (left, middle, right) -Down Dog -Puppy Dog   -Frog :30 Low Plank :30/:30 Side Plank SWEAT DAY!!! 0-10:00 1000m run or 1250m Row/Ski 100′ OH Plate Walking […]

WARM UP – bike, heavy Band 6/4 cal bike easy 6/4 cal bike workout pace 6/4 cal bike sprint 25′ Band Resisted Side Shuffle 25′ Band Resisted Bear Crawl 25′ Band Resisted March 25′ Band Resisted Sprint MOVEMENT/MOBILITY – foam roller *grab foam roller :30 foam roll t-spine :30 foam roll quads / side :30 […]

WARM UP 3x 100m run 6 Step Ups 3 Burpees MOVEMENT/MOBILITY – light band, box 2x 8 banded upright rows 8 banded strict press 8 band pull aparts 8 palms up band pull aparts *grab box :30 pigeon on box / side :30 hamstring stretch on box / side 2x :10 adductor activation + :20 […]

WARM UP – rower 24/18 cal row *first half on damper 3, second half on damper 10 MOVEMENT/MOBILITY – mini band *mini band around ankles *grab rig :30 lateral leg raises :30 slow donkey kicks: *band around knees :30 slow fire hydrants :30 glute bridge hold *band around wrists 5 Seated arm flexions 5 External […]

WARM UP – machine, barbell, jump rope 2min easy echo bike or row, 5 upright rows 5 behind the neck snatch grip push press 5 bicep curls 5 reverse bicep curls MOVEMENT/MOBILITY – barbell 1:00 barbell forward fold :30 barbell trap smash / side 1:00 childs pose, hands on barbell 1:00 v-sit rolling barbell as […]