Warmup
For 8 min
Jog – 30s easy 30s moderate
-Then-
Foam roll 10-15 Passes on each bodypart
-Lats
-Upper back/Thoracic spine
-Triceps and delts
-Quads
-Calf and achilles
-Then-
20 Wrist circles in each direction
20 Elbow circles in each direction
20 Arm circles in each direction
30s Doorway shoulder stretch each arm
30s Bottom of the squat
Box/chair front rack stretch
-Then-
Workout Notes
Low reps and a longer time domain mean were going to be racking up the rounds! The intent/stimulus for this workout is to keep the athlete moving without being bogged down by a high repetition count in any one movement.
Goal rounds: 10-12
Workout
Complete as many rounds as possible in 15 mins of:
20 Lateral sandbag hops
4 V-up
4 Burpees + broad jump
Cool Down
Accumulate 2 min for each
Bottom of the squat with sandbag on back OR holding a light weight kettlebell
Hang from pull up bar OR childs pose
and then