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Exercises

Set 1: 3 rounds
Warm-Up Cycling
Warm-Up Cycling
1 minute
Kneeling T Spine Rotation
Kneeling T Spine Rotation
5 reps
Kneeling T Spine Rotation
Kneeling T Spine Rotation
5 reps
Lateral Band Walk
Lateral Band Walk
20 reps
Lateral Band Walk
Lateral Band Walk
20 reps
1/2 Kneeling Dumbbell Press
1/2 Kneeling Dumbbell Press
10 reps
1/2 Kneeling Dumbbell Press
1/2 Kneeling Dumbbell Press
10 reps

Set 2: 2 rounds
Overhead Press
Overhead Press
10 reps

Set 3: 3 rounds
Overhead Press
Overhead Press
10 reps
Prone Ts
Prone Ts
8 reps

Set 4: 4 rounds
Barbell Squats
Barbell Squats
6 reps
Right Kettlebell Squat Clean Thrusters
Right Kettlebell Squat Clean Thrusters
10 reps
Left Kettlebell Squat Clean Thrusters
Left Kettlebell Squat Clean Thrusters
10 reps

Set 5: 1 round
Pogo Hops
Pogo Hops
150 reps
Dumbbell Push Press
Dumbbell Push Press
30 reps
Treadmill Running
Treadmill Running
30 seconds
Pogo Hops
Pogo Hops
100 reps
Dumbbell Push Press
Dumbbell Push Press
20 reps
Treadmill Running
Treadmill Running
30 seconds
Pogo Hops
Pogo Hops
50 reps
Dumbbell Push Press
Dumbbell Push Press
10 reps
Treadmill Running
Treadmill Running
30 seconds


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