CHANGE
Either way, you are going to change. That change can bring positive outcomes depending on your actions!
WARM UP – 6 TO 8 MINUTES
MOBILITY – HIP MOBILITY
MUSCULAR STRENGTH – LEG/SQUAT DAY
1. BACK SQUAT- 6 X 4 @ 75% WITH A 4 SECOND NEGATIVE
-EVERY 2 MINUTES
2A. SINGLE LEG, FOOT ELEVATED HIP BRIDGES- 3 X 10 EA
2B. PLYOMETRIC WEIGHTED SPLIT SQUATS- 3 X 8 EA
METABOLIC CONDITIONING – 4 ROUNDS
20 DB SHUFFLE STEP UP/OVERS
50 JUMP ROPE
10 DB THRUSTERS
50 JUMP ROPE
REST 1 MINUTE
STRETCH/COOL DOWN-
LIZARD
RUNNERS STRETCH
SQUAT HOLD STRETCH
