Dynamic Mobility Movements

 

Leg swings x 15 each

 

Lateral Leg Swings x 15 each

 

Walking Knee Pull ins x 10 each

 

PVC Pull through x 15

 

Toe Grab Squat to Stand x 10

 

Elbow to Knee Push Out x 10

 

Supine Leg Flossing x 10

 

Prone Leg Flossing x 10

 

1. 2 rounds of:

Wall balls x 10

Mountain climbers x 20

 

2. Row 1000 meters

 

3. 3 rounds of:

Back extensions x 15

Sit ups x 15

Air squats x 15

 

4. 2 rounds of:

Jumping jacks x 30

Burpees x 10

 

5. 4 rounds of:

Run 100 meters

10 kettlebell figure 8’s

 

6. Run 800 meters

 

7. 3 minutes of double unders

 

8. 3 rounds of:

Pullups x 5

Pushups x 10

Air squats x 15

 

9. Row 300 meters

Dumbell thrusters x 20

 

10.  Goblet squats x 20

Double unders x 20

Sit ups x 20

Kettlebell swings x 20

11. Rope waves x 1 minute

 

12. 2 rounds of:

High skips x 100 meters

Run 200 meters

 

13. Pushups x 20

Box jumps x 30

Mountain climbers x 40

 

14. 3 rounds of:

Tuck jumps x 10

Wall balls x 10

 

15. 15 burpee pullups

 

16. 2 rounds of:

Handstand pushups x 6

Knees to elbows x 12

Box jumps x 18

 

17. 2 rounds of:

Step ups x 30

Glute ham sit ups x 10

Jumping pullups 10

 

18. 4 rounds of:

Back extensions x 10

Kettlebell swings x 8

Glute ham sit ups x 6

 

19. Kettlebell figure 8’s x 50

 

20. Switch steps x 20

Lateral barrier jumps x 20

Plyo pushups x 20

 

21. 3 rounds of:

Overhead squat x 10

KB Suitcase deadlift x 10

 

22. 2 rounds of:

Sotts press x 10

Squat to tuck jump x 15

 

23. 3 rounds of:

Walking lunges x 20

Swimming frog x 15

Ab wheel x 10

 

24. Flutter kicks x 30

Air squats x 20

Burpees x 10

 

25. 25 Burpees!

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