WARM UP

 

  • Foam Roll – Front of quads, back, lats, calves 1 min per side per area

  • Supine Psoas March – 8x/side

  • Glute Bridges – 20x

  • Prone Reach Roll and Lift – 8x/side

Repeat 1 more time for a total of 2 rounds.

 

Circuit #1: Big 7

 

– Push Ups x7 (progress to slow tempo)

– Squats (5050 – 5s up 5s down) x7

– Turkish 1/2 Get Ups x7ea

– Burpees x7

– Feet Walkouts x7

– Glute Bridge with ABDuction x7ea

– “I” Running Drill x7 total

Rest 30s. Repeat 3 more times for a total of 4 rounds.

 WARM UP

 

CIRCUIT #1