General Warm Up

(.50) Elliptical (alternate forward/backwards every .10)

Rest 1:00 sec then…

3 rounds of:

(0:30) Under Switches (crab-beast)

(0:30) Side Kickthrough’s

-Rest 0:30 between rounds.

(5:00) Joint Mobility

Strength

3 rounds of:

(16) Box Lunges (6 or 12″, reps per leg)

(16) Towel Leg Curls

-Rest 1:00 sec between rounds.

Work Capacity

3 rounds for time:

(400m) Run

(20) Overhead Swings

(16) Ring Push Ups

Core

3 rounds of: 

GHD Reverse Leg Lifts

Hollow Leg Lifts

Cool Down

(10:00) Static Stretching