Warm-up:
Leg Swings (Front & Back/Lateral)
Option 1: Greater than 3 Months
As many rounds as possible in 30 minutes:
200 m run/1 minute High Knees/1 Minute Plate Switches
20 DB Halos R 15/20 (Back and Forth =1)
20 Situps
200 m run/1 minute High Knees/ 1 Minute Plate Switches
20 DB Halos L 15/20
20 Side Ups R
20 Side Ups L
Option 2: Less than 3 Months
As many rounds as possible in 20 minutes:
200 m run/1 minute High Knees/1 Minute Plate Switches
20 DB Halos R 10/15 (Back and Forth =1)
20 Situps
200 m run/1 minute High Knees/ 1 Minute Plate Switches
20 DB Halos L 10/15
20 Side Ups R
20 Side Ups L
Option 3: Less than 1 Month
As many rounds as possible in 15 minutes:
100 m run/30 seconds High Knees/ 30 Seconds Plate Switches
10 DB Halos R 5/8 (Back and Forth =1)
10 Situps
100 m run/30 seconds High Knees/ 30 Seconds Plate Switches
10 DB Halos L 5/8
10 Side Ups R
10 Side Ups L
Cool Down:
Resistance Band Chest/Shoulder Stretch
Post number of rounds and thoughts to comments
