Warm up:

4 rounds

⁃ 200 meter run / 1 min jump rope

⁃ 20 high knees

⁃ 10 butt kicks

⁃ 20 shoulder taps

⁃ 10 knees to elbow on each side

Mobility:

3 rounds of 12 reps

⁃ Legs circles

⁃ Torso twist on supine position

⁃ Side to side lunge

Main Set A:

7 rounds

⁃ 7 front squats

⁃ 7 thrusters

⁃ 10 calories or 1 min jump rope

⁃ 1 min recovery

Main Set B:

7 rounds

⁃ 7 Alternating lunges

⁃ 7 sandbag drags on each side

⁃ 10 calories or 1 min jump rope

Core:

3 x rounds with 20 sec recovery

⁃ 20 Russian Twist

⁃ 20 side plank raises on each side

⁃ 15 low boat and high boat

⁃ 20 burpees

Cool Down: Foam Roll and Stretch

Follow / Tag us at @tripeakathlete

If you are interested in learning more about Tri Peak Athlete, LLC Coaching, call/text me at 321-443–0073 today or better yet, click this link to schedule a complimentary Multisport / strength conditioning strategy call: https://tripeakathlete.com/join-today/

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