The Prep
General Group Warm-up
Foam Roll (1 minute per side)
Hamstrings
Lats
The Work
Active and Athlete
Tube Lifts (one side at a time. Be explosive up, and slow on the way down)
Medball Sit-up and Overhead Throw (to wall)x10
x5
Rest 90 seconds between sets
General Physical Preparedness
With a Running Clock
1 Minute Each
Box Step-ups
Calorie Row
Medball Slam
Squat Thrust
Rest
x3
The Restoration (Time Limit: )
Pigeon Stretch
Banded Hamstring Stretch