Warm Up
Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout
General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Skipping
Walking Lunges
Elevated Push-Ups
Ring Rows
KB Sumo Deadlifts
Upper Specific Warm-Up:
15 Prone Swimmers
15 Prone T Raises
15 Prone Front Raises
10 Scapular Push-Ups
10 Scapular Pull-Ups
Lower Specific Warm-Up:
15 Leg Swings per Side
10 Airplanes per Side
10 Single Leg Glute Bridge per Side
Strength Circuit
3 Rounds
10-15 Push-Ups
8-12 Db Bent Over Row
Rest 20 Seconds
8-12 Db Split Squat per Side
8-12 Kickstand Db Rdl
10-15 Turkish Sit-up
Rest 1 Minutes
Cooldown
Doorway Chest Stretch X 1 Minute
Arm Across Body Stretch X 1 Minute per Side
Couch Stretch X 1 Minute per Side
Seated Hamstring Stretch X 1 Minute per Side