October 12, 2023 – Performance & Fitness

Warm-Up | Performance & Fitness

One set of:
“General Running Warm-up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout

Followed by…

Two sets of:
“Depth Drop Warm-Up”
Depth Drop x 1 rep
Depth Drop + Max Height Jump x 2 reps
Depth Drop + Broad Jump x 3 reps

Then…

Four rounds for time of:
40 Calories of Rowing
30/22 Calories of Assault Bike
20 Box Jump-Up & Step-Downs (24″/20″)
10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)