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)
30 High knees
30 Butt kicks
10/side hamstring sweepers
Agility + Midlline 5 sets (15 min cap)
2 Pass Forward Jump Stick landing (HURDLE)
30 Fast feet taps
20 Lateral plate shuffle
RECORD YOUR TIME (16 min cap including run)
1000m RUN AS FAST AS POSSIBLE
5 rounds
10 Double Dumbbell Thrusters (35/20)
10 Box step overs
Comments