July 25th

Warm Up: 12 Mins

Phase 1 –Stick Warm up

  • Overhead stick Rotation front/back x 20
  • OH Squats x 20
  • OH Lunge w/ twist every three steps x 15 yards & Back, Turn towards knee in front
  • Good mornings x 20
  • OH High Kicks x 10 yards every step Walk back backwards (stick stays OH)
  • OH Step overs x 10 yards, forwards/backwards
  • OH butt kicks x 10 yards (walk back backwards)
  • OH high knees x 10 yards (walk back backwards)
  • OH Side Shuffle x 10 yards and back

Phase 2 – Dynamic Stretch: Each exercise is 20 yards, every three steps. Backwards skip back to goal line after each set.

– Knee pull

– Ankle Pull

– Superman

– Inch Worms

– Quad pull

– Grass Grabbers

Emom 4 rounds

Min 1: pull-ups * 12

Min 2: V-ups *20

Min 3: Renegade Row *6 each

-2 min Rest- 

Work out

4 Rounds (30 secs of work , 20 secs rest

  • DB Single leg Split Squat (1 side per set)
  • Barbell over head squats
  • MB Wall-Ball 
  • KBS
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