4 LAPS

FOAM ROLLING

GROUND STRETCHES

  • IRON CROSS 10 EACH SIDE
  • SCORPION 10 EACH SIDE
  • KNEE TO ELBOW 10 EACH SIDE
  • FOOT TO HAND 10 EACH SIDE

ABS

*body position will be legs butterfly out, soles of the shoes touching together.  Two points of contact.  First point of contact, finger tips behind head touch turf.  Second point of contact, finger tips touch heal of the shoes.  Then repeat. 

  • 50, Run end of turf and back
  • 40, Run
  • 30, Run
  • 20, Run
  • 10, Run

Complete in 7 Minutes and 30 seconds

Ankle Band & Wrist Routine @ 20 yards down and back

  • Walking shuffles
  • Diagonal walk forward
  • Diagonal walk backward
  • Full Shuffle down and back

Wrist @ 15 yards and back

  • Sideway walk
  • Diagonal bear crawl forward
  • Diagonal bear crawl backwards

WORKOUT

  1. CLEAN PULLS 4X5
  2. POWER CLEAN 5X3
  3. FRONT SQUAT 4X5
  4. BENCH PRESS 4X5
  5. INCLINE PRESS 4X5
  6. ARNOLD SQUAT PRESS 3X10
  7. NFL PUSH UPS ON THE RINGS 1X7

COOL DOWN

  • 4 LAPS AND STRETCH
  • FOAM ROLL
  • GREEN BAND STRETCH