Thursday, April 21, 2016

Warm Up (10 min) 

2 Laps
1 Lap Facing Far Net
High Knees / High Heels
Broad Jumps / High Kicks
10 Lunges
10 Plank Saws
10 Superman
x1

AMRAP 12
12 KB Swings *
6 Inchworm Push Ups
12 Reverse Alternating Lunges *
6 Reverse Plank Taps
1 Ladder Sequence

Lines (1 min)
Run the lines of the court, stopping to do 6 Jump Lunges at each line.

30:15 x 3 (6 min)
Russian Swings *
Tuck Jumps
Lateral Crab Walk

Core Finisher: (6 min)
One minute of each exercise, back to back with no rest between (only resting when you need to):
Side Plank
Front Plank
Side Plank
Reverse Plank
Superman
Hollow Hold

* Bring Outside:
One Outdoor Mat
One kettlebell for the KB Swings, Reverse Alternating Lunges, and Russian Swings.
Ladder