Part 1 – DYNAMIC (5min)

• 10e Leg Kicks

• 10e Leg Swings

• 10e Tip-Toe Walk

• 10e Heel Walk

• 10e Duck Walk

• 10e Pigeon Walk

• 5e 1-Leg RDL

• 5e Lunge & Twist/Reach

• 5e Side-Side-Middle Lunge

• 10e Glute Bridge Hold w Alt Leg Lift

• 15sec/Leg 1-Leg Side Plank (Top/Bottom Leg)

Part 2 – REV IT UP

5 x 10sec ON/OFF of FAST FEET

Part 3 – ANAEROBIC CONDITIONING

Part 4 – STAMINA CONDITIONING

PRO TIP: Go ALL OUT each Round. Partially Recovery in the 1-min and Repeat.

3min ON:1min OFF

2 Rounds 3 burpees + 20 jj + 30e climbers
+
15-12-9:
DB/KB/Plate Thrusters
Lateral Dumbbell Burpees

3min Rest

2 Rounds 3 burpees + 20 jj + 30e climbers
+
9-12-15:
DB/KB/Plate Clean and Press
Lateral Dumbbell Burpees

PRO TIP: Focus on Quality Movements, Unbroken Sets, Muscle Endurance

In Remaining Time…Complete As Many Rounds As Possible:

10 HR Pushups

20 Supermans

30 V-Sit-Ups/ Leg Raises

40 Lunge Jumps/Lunges