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Date
WARM-UP
1x
STANDING
PRISONER SQUAT
1
12-15
...
...
STANDING
FORWARD LUNGE
2
8/e
...
...
STANDING
VERTICAL JUMP (STICK LANDING)
3
10
...
...
MINI-BAND
LATERAL LOW-WALK
4
15/e
...
...
STANDING
HIP POP-UPS
5
8
...
...
BAND-STRETCH
HIP-FLEXOR
6
(:45)/e
ROUND 1
3x
DUMBBELL
GOBLET SQUAT
1
12
...
...
TREADMILL
SPRINT
2
(:15)
ROUND 2
3x
BAND-RESISTED
'X' LATERAL WALK
1
20/e
...
...
GOAT-BAG
GLUTE BRIDGE
2
12-15
...
...
BALANCE-PAD
SL RDL
3
8/e
OVERTIME
3x
KETTLE-BELL
HIP-SWINGS
1
15
...
...
SHORT-BOX
SIDE-PLANK INCLINE ADDUCTION (HOLD)
2
(:20)/e
...
...
PLATE (HOLD)
LATERAL LUNGE (FORWARD-HOLD)
3
8/e
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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