GENERAL PHYSICAL PREPARATION
WARM UP
Row 21 Calories then,
X-Band Walks x 10 steps laterally each
10 Lateral Squats (Cossack Squat) (total)
X-Band Walks, Forward/Backward x 10 steps
10 Lateral Squats
5 Single Leg Glute Bridge Right Leg (1 ct at top)
5 Single Leg Glute Bridge Left Leg (1 ct at top)
X-Band Walks x 10 steps laterally each
10 Lateral Squats (Cossack Squat) (total)
X-Band Walks, Forward/Backward x 10 steps
10 Lateral Squats
5 Single Leg Glute Bridge Right Leg (1 ct at top)
5 Single Leg Glute Bridge Left Leg (1 ct at top)
STRENGTH/SKILL
Wide Stance Box Squat (8 x 3 )
* @60% every 60 seconds
METABOLIC CONDITIONING
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double-unders
Sit-ups