7.15.2023

*OPTIONAL*

WARM UP:

  1. Dynamic Stretches x10 yds each
  2. Dynamic Movements x15 yds each
  3. A-skip 2×15 yds
  4. B-skip 2×15 yds

AEROBIC PLYOMETRICS:

  1. 3-5 min of…
    • Use a low-moderate hurdle height
    • Aim for 8-15 sub-maximal jumps per set
    • Rest 10-30s before repeating hurdle jumps

CARDIAC OUTPUT METHOD:

4 Rounds of…

  1. 1. 25 Calorie Air Bike
  2. 2. 25 Calorie Row

Note: For the Cardiac Output Method, you must keep your heart rate between 130-150 BPM (120-140 BPM on bike). Or, use your VT1/Zone 2 – lower Zone 3 as a range for optimal HR.

CORE | ACCESSORY:

  1. RKC Plank Intervals 4 x 30s / 20s rest
  2. Lateral Lunges 2 x 15-20, Bilateral

Learn More: Exercise Demonstrations
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