W.U.

Full Dynamic Warm Up 50 Yards

  1. 4 Laps
  2. 15 Jumping Jacks
  3. 15 Seal Jacks
  4. 15 Cross Jacks
  5. 15 Low Pogos
  6. 15 High Pogos
  7. 20 Body Squats
  8. 20 Gate Swings
  9. 20 Fast Feet then Squat down and hold
  10. Skips Forwards
  11. Skips Backwards
  12. Skips Sideways
  13. Shuffles
  14. Karaokes
  15. Cross Run
  16. Scissors
  17. Dieons *Straight Leg Run
  18. Fast Kicks hold movement for 5 seconds then sprint

Weights Workout

  1. 30 Back Squats
  2. 30 Front Squats
  3. 30 Hang Shrugs off benches
  4. 30 Bench Press
  5. 30 Pull-UPs & Dips