coach will warm you up accordingly
A. Agility Ladder 8-10 min: coach will lead drills
30-35 min Move and Breathe:
400/300m row
20sec jump to extension hold
20sec sorenson hold
20sec side plank R/L
400/300m Ski
20sec b.o.s. hold (active)
20sec plank hold
20sec hollow hold
*all upstairs, core work can be in any order. Work at conversational pace.