December 2nd

Phase 1 –Dynamic Warm Up- Backwards walk back after every movement.

  • Knee Pull to Lunge and Twist 10yds
  • Ankle/Toe Pull (Calf Stretch)
  • Super Man
  • Grass Grabber
  • Step Overs/ Princess walk
  • High Kicks
  • Rocking Side Lunge Alternating
  • Spider crawl Walk
  • Monster Walk
  • One Step to Saigon Squat

Every 3 minutes, for 12 minutes (4 sets) of:
Run 200 Meters
30  Jump Ropes
3-5 wall walks

Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 30 seconds
60 seconds Hollow Hold
Rest 60 seconds


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