1 set:10 leg swings/leg (across the body)10 leg swings/leg (front to back)10 alternating Samson stretches10 alternating scorpion stretches1 set:200-meter jog10 reverse lunges1 set:200-meter run10 box step-ups
- INTERMEDIATE -5 rounds for time with a partner:400-m run30 box jumps (20/24 in) 30 wall-ball shots (14/20 lb) (9/10 ft)- Run together, divide box jumps and wall-ball shots as needed.- Step down from the box.
- BEGINNER -5 rounds for time with a partner:400-m run20 box jumps or step-ups (12/20 in) 20 wall-ball shots (6/10 lb) (9/9 ft) - Divide run, box jumps, and wall-ball shots as needed.- Step down from the box.
- MASTERS 55+ -5 rounds for time of:400-m run30 box jumps (20/24 in)30 wall-ball shots (10/20 lb) (9/9 ft)- Step down from the box.
Accumulate:1:00 foam roll calf/leg1:00 lacrosse ball roll/foot
5 rounds for time of:400-m run30 object jumps (20/20 in)30 DB thrusters (35/50 lb)- Jump onto or over the object; step down if applicable.- Use one dumbbell.