[15 m high knee, Single leg deadlift, lunge
15 m bear crawl] x2
15 m high knee, raise opposite hand, hop twice just a little on other foot, prance forward one step with raised leg
15 m backward lunges
15 m high knee skips
30 m sideways shuffle
30 m grapevine
15 m run, turn 360 degrees at halfway point
15 m run, turn 360 degrees in other direction at halfway point
6 air squats
6 deep air squats
6 timed airs squats (countdown 3-2-1 as you lower self into squat, hold and count 1-2, then stand)
10 ball slams
10 forward lunges with hands behind head, chest up, be careful not to put pressure on your neck
3 vertical jumps (as high as you can reach)
10 backward lunges with hands behind head
Repeat the above 5x.
150 m rowing
8 push ups (pick palms off of floor after each pushup—not sure why, but do it)
Push up into plan position, maintain plank, raise one hand off floor and touch opposite arm, raise other hand, touch opposite arm.
Repeat the above 5x.
15 m bear crawl] x2
15 m high knee, raise opposite hand, hop twice just a little on other foot, prance forward one step with raised leg
15 m backward lunges
15 m high knee skips
30 m sideways shuffle
30 m grapevine
15 m run, turn 360 degrees at halfway point
15 m run, turn 360 degrees in other direction at halfway point
6 air squats
6 deep air squats
6 timed airs squats (countdown 3-2-1 as you lower self into squat, hold and count 1-2, then stand)
10 ball slams
10 forward lunges with hands behind head, chest up, be careful not to put pressure on your neck
3 vertical jumps (as high as you can reach)
10 backward lunges with hands behind head
Repeat the above 5x.
150 m rowing
8 push ups (pick palms off of floor after each pushup—not sure why, but do it)
Push up into plan position, maintain plank, raise one hand off floor and touch opposite arm, raise other hand, touch opposite arm.
Repeat the above 5x.
