Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg.
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)
A. Complete 4 reps of each ladder drill with a 5m acceleration at the end of the ladder and a walk back recovery.
1. Quick steps two feet in each rung
2. Quick steps one foot in each rung
3. High knees two feet in each rung
4. High knees one foot in each rung
5. Half Icky Shuffle
6. Sideways right foot lead
7. Sideways left foot lead
8. Sideways two feet in two feet out right foot lead (no acceleration)
9. Sideways two feet in two feet out left foot lead (no acceleration
10. Two foot hop
11. Single foot hop left
12. Single foot hop right
14. Boxer shuffle left foot lead (no acceleration)
15. Boxer shuffle right foot lead (no acceleration)
B. Complete 4 T-Drill reps breaking to your left and 4 to your right.
Calves, Achilles, Hamstrings, Quads, Glutes and Hip Complex.