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Exercises

Set 1: 1 round
Mountain Climbers
Mountain Climbers
1 min 30 secs
Rest
Rest
30 seconds
Pole Climb
Pole Climb
2 minutes
Rest
Rest
30 seconds
Alternating Side Planks
Alternating Side Planks
1 minute
Rest
Rest
30 seconds
Plank Hop Outs
Plank Hop Outs
1 min 30 secs
Rest
Rest
30 seconds
Horse Stance
Horse Stance
1 min 30 secs
Rest
Rest
30 seconds
Bharadvaja's Twist
Bharadvaja's Twist
1 min 30 secs
Ball Wheel
Ball Wheel
1 minute
Stability Ball Incline Press
Stability Ball Incline Press
1 minute
Stability Ball Hamstring Curls
Stability Ball Hamstring Curls
1 minute
Torso Rotations on Stability Ball
Torso Rotations on Stability Ball
1 minute
Rest
Rest
1 minute
Clapping Push-Ups
Clapping Push-Ups
1 minute
Handstand
Handstand
2 minutes

Set 2: 1 round
Transition
Transition
1 minute

Set 3: 3 rounds
Neck Brace
Neck Brace
5 reps
Wrist Rope
Wrist Rope
1 minute
Rest
Rest
1 minute

Set 4: 2 rounds
Suburi  - 1
Effort: Very Hard
Suburi - 1
50 reps
Suburi - 2
Effort: Very Hard
Suburi - 2
50 reps
Suburi - 3
Suburi - 3
50 reps
Suburi - 4
Suburi - 4
50 reps
Suburi - 5
Suburi - 5
50 reps
Sonkyo
Sonkyo
2 minutes
Kneeling
Kneeling
1 minute
Rest
Rest
1 minute

Set 5: 1 round
Loading Drill.
Loading Drill.
100 reps
Wobbleboard
Wobbleboard
1 minute

Set 6: 2 rounds
Rest
Rest
1 minute
Conditioning
Conditioning
3 minutes
Plinth Exercise
Plinth Exercise
3 minutes

Set 7: 3 rounds
Hamstring Stretches
Hamstring Stretches
1 minute
Quad Stretches
Quad Stretches
1 minute
Walking Lunges
Walking Lunges
1 minute
Punch Heavy Rubber Band
Punch Heavy Rubber Band
1 minute
Little Reaction Ball
Little Reaction Ball
1 minute

Set 8: 3 rounds
60 Yard Sprint
60 Yard Sprint
1 minute
Rest
Rest
1 minute

Set 9: 1 round
Bleep Test
Bleep Test
1 minute
Full Intensity Sprint
Full Intensity Sprint
20 minutes
Rest
Rest
3 minutes

Set 10: 1 round
Basic Sun Salutation
Basic Sun Salutation
2 minutes


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