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Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Machine (Build intensity)
-into-
2 rounds
50m jog
8 sit ups (focus on leg extension)
30-sec single unders

**2. Workout Prep**
2 sets
50m Run (workout pace)
5 GHD’s
10 Double Unders
– rest 30 seconds between sets –

Group StretchHow’s Your Rotation Window (2 of 2)