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Exercises

Set 1: 5 rounds
Pogo Hops
Pogo Hops
30 seconds

Set 2: 1 round
Cycling
Cycling
10 minutes

Set 3: 4 rounds
Overhead Press
Overhead Press
20 reps
Rest
Rest
30 seconds
Cable Pulldowns
Cable Pulldowns
15 reps
Rest
Rest
30 seconds

Set 4: 4 rounds
Suitcase Squats
Suitcase Squats
20 reps
Rest
Rest
30 seconds
Medicine Ball Slams
Medicine Ball Slams
15 reps
Rest
Rest
30 seconds
Jump Rope (Forward)
Jump Rope (Forward)
1 minute
Rest
Rest
30 seconds

Set 5: 3 rounds
Right Dumbbell Woodchops
Right Dumbbell Woodchops
15 reps
Rest
Rest
30 seconds
Left Dumbbell Woodchops
Left Dumbbell Woodchops
15 reps
Rest
Rest
30 seconds

Set 6: 1 round
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Quad Stretches
Quad Stretches
1 minute
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds


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