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Exercises

Set 1: 3 rounds
Y-T-A
Y-T-A
30 seconds
Leg Curls
Weights: Maximum
Leg Curls
1 minute
Jump Rope (Forward)
Effort: Maximum
Jump Rope (Forward)
30 seconds
Rest
Rest
20 seconds

Set 2: 3 rounds
Ice Skaters
Effort: Maximum
Ice Skaters
30 seconds
Pop Squats
Effort: Maximum
Pop Squats
30 seconds
Jump Rope (Forward)
Effort: Maximum
Jump Rope (Forward)
30 seconds
Rest
Rest
20 seconds

Set 3: 3 rounds
Froggy Jumps
Effort: Maximum
Froggy Jumps
30 seconds
Push-Up to Row to Burpee
Weights: Moderate
Push-Up to Row to Burpee
30 seconds
Jump Rope (Forward)
Effort: Maximum
Jump Rope (Forward)
30 seconds
Rest
20 seconds

Set 4: 3 rounds
Football Drill Forward
Football Drill Forward
20 seconds
Football Drill Turn To Right
20 seconds
Fb Drill Turn To The Left
20 seconds
Jump Rope (Forward)
Effort: Maximum
Jump Rope (Forward)
30 seconds
Rest
20 seconds

Set 5: 3 rounds
Weights: Light
Effort: Maximum
Left leg plyo box lunge jump
30 seconds
Weights: Light
Effort: Maximum
Right leg plyo box lunge jump
30 seconds
Jump Rope (Forward)
Effort: Maximum
Jump Rope (Forward)
30 seconds
Rest
20 seconds


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