General Warm-up
One set of:
Banded Lat Stretch x 45 seconds per side
Banded Hip Flexor Stretch x 45 seconds per side
Hip & Shoulder Prehab
Two sets of:
Copenhagen Adductor Exercise x 8-10 reps per side
Rest 30 seconds between leg; Rest 60 seconds
10 SecondIsometric Side Lying Banded Clam Shells + 5 reps + 10 Seconds Iso Hold
Supinated Grip Band Pull-Aparts x 10 reps
Conditioning
Every 12 minutes, for 36 minutes (3 sets) for times of:
50/35 Calories of Assault Bike, Assault Air Runner or Bike Erg
30 Burpee Box Jump-Overs (24″/20″)
800 Meter Ski Erg, Row or Run
If you believe this will take you more than 10 minutes to complete a set, please shorten the distance of the run or Row.