400 Meter Light Jog into:
4 Samson Stretch Lunges (5 second hold in each)
8 Alternating Spiderman and Reach
12 Russian Baby Makers
2 sets of:
1 length of the gym quadruped crawl https://www.youtube.com/watch?v=OA23BcPrFxM
1 length of the gym each direction lateral plank walks https://www.youtube.com/watch?v=1oOWVaajW9I
1 length duck walk https://www.youtube.com/watch?v=e5lPjg0GhFM
ring push ups or hand release push ups or incline push ups
farmer carry 90 feet* after each- KB in each hand 53/35#
DB bench press 40/25#
reverse sled pull 90 feet* after each- no more then 2 plates on the sled. This is a fast pull!!
**90 feet in the alley is 3 sections of concrete out and 3 sections back. Each section of concrete measures 15 feet.