Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
With Partner
“Rowling” (5 sets each)
* Penalty: 1 Step Back Lunge (each leg) + 1 Burpee for every meter over or under 100m *
* Max Penalty is 5 (you’re welcome)
**2. Workout Prep**
2 rounds (together)
10ft Synchro Walking Lunge
4 Burpee Box Jump Overs (2 each)
Walking in Memphis
Teams of 2
3 Rounds
200ft Synchro Walking Lunge
40 Burpee Box Jump Overs (24/20)
Accessory
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
