Basic Prehab/Activation
2 min machine
20 90/90 hipswitch
10 Deadbugs
10 Kang squats
10/side warrior squats
5/side WGS
2 sets (PRIMER)
10/side single leg hops
10/side Single Leg Glute bridges
5 Jumping Medball slams
Agility + Midlline
30sec on 30 sec off (12min or 3 sets)
Hurdle hops
Lateral Object Touches
Jumping lunges
Plate Overhed situps (15/10
20min amrap
Accumulate as many calories/meters on the rower/ski/run/bike
Every 15/12 Calories or 200m Run
Do
40m Shuttle runs + 6 Back and forth burpee broad jumps
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