| Warm up: x 2 | 30 sec Each |
| Jog > Jack > High Knee > Butt Kick > Burpees > Mule Kick > Foot Ball Drills > Lateral Log Jumps > Alternating Hooks > Split Lunges |
Total time: 10 minutes |
| Stretch: | 30 seconds each |
| Arm Across > Tricep Stretch > Stream Line stretch > Straight Leg Hamstring Stretch > Split each leg > Lunge > triangles > Quad Stretch > calf stretch |
Total Time: 9 minutes |
| Set 1 Legs for 5-8 people | 1 minute Each |
| 1) Stairs: single – double
2) Plyo Jumps 3) Dumbbell Clean and Press 4) Rest 5) Tire Flips > Tire sledge 6) Sled Drag 7) Lateral Shuttle 8) Rest |
2 Rounds
8 minutes total
Total Time: 16 minutes
|
| Set 2 Upper + Core for 5-8 people | 1 minute Each |
| 1) Push-ups
2) Pull-ups assisted or to failure (as many as possible) 3) Oblique moving slams 4) Plank (for rest) 5) Swiss Ball roll ups 6) Biceps curls 10 > Tri Exten. 10 > repeat to time 7) Ropes: 10 double, 10 single , 10 side 8) Resting side Plank :30 seconds each |
2 Rounds
8 min total
Total Time: 16 minutes
|
