- Warm up run with dynamic movements
- Circuit 60 seconds:
- Sliders knees to chest
- Med ball situps
- In and out abs with tire on wall
- Ball slam
- Hammers
- Circuit 2, 10 reps x 4 sets a station, agility ladder, box shuffle between sets
- Circuit 3, 25 reps, 25 abs knee to chest, 2 sets
- 1-2-3 count flutter kicks to 70
- 1-2-3 count push-ups to 30
-
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lionwolfbird 