Knee to Chest
3 Air Squats + Broad Jump
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Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.
PVC Pass Throughs – :30 Seconds
With hands wide and arms long, raise arms up and over the head until PVC touches behind you. At the :30 second mark, move hands a touch more narrow.
Couch Stretch – :45 Seconds Each Side
Facing away from a wall in a kneeling position with hands on the floor for support, place one leg so that the shin bone is as close to the wall as possible (the respective foot will be in the air). Slowly bring the opposite foot up in front of you, and keep the heel down for a base of stability. Slowly bring your chest up as you imagine driving your waist forward, and hold at a position that provides a deep, but not overwhelming stretch. Focus on your breathing.
Dumbbell Strict Presses (30’s/20’s)
After Each Round:
200 Meter Sandbag Run (50/35)