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WARM-UP
2rounds:
10 calf raises
10 short hops (fwd&back)
10 high knees
10 butt kicks
10 lateral lunges
10 shoulder taps
10 reverse lunges
10 mountain climbers
10 forward lunges
10 push ups
10 air squats (repeat w/ 20 reps or 2 rounds)
CONDITIONING
Every 2 min x 4
15 HRPU
18 Air Squats
Rest 1:00
Every 2 min x4
12 Plyo Pushups or 12 Bench Dips
22 Alt Reverse Lunge
Rest 1:00
Every 2 min x4
9 Diamond Pushups or 6 Strict HSPU
S: 10 standing Diamond pushups on a couch/wall/low surface
10 Hollow Rocks or :15 hold
*can use a vest or weighted backpack
CORE
2 sets of:
15 Straight Leg Sit Ups
60 Second Prone Plank
30 Second Side Plank (Right)
60 Second Prone Plank
30 Second Side Plank (Left)
Rest :30 in between