Active stretching before and After is a HUGE MUST!!!

WARMUP:
Hillbilly walkers x10
Bend & Reach x5
Windmill x8
Slow jog
20yards of

1. High knees
2. Buttkicks
3. Walking worlds greatest stretch
4. Elephant walks
5. Dinosaur walks
6. Soldier walks
7. Side shuffle each way
8. Karaoke each way
9. Power skips
10. Sprints

THE THANG:
Phase 1
Circuit (AMRAP style): 10 mins

• Sandbag Front Squats x 10
• Walking Lunges (with sandbag) x 20 steps
• 40-yard Sprint
• Broad Jumps x 10

Phase 2
Circuit (AMRAP): 10 mins

• Sandbag Deadlifts x 20
• Sandbag Step-Ups (bench/curb) x 10 each leg
• Bear Crawl (20 yards down & back)
• Jump Lunges x 20 total

Phase 3 – Cool down
Descending Ladder + Sprint:
Start at 10 reps each, go down to 1:

• Sandbag cleans
• Jump Squats
• 50 meter sprint

Stretch last 3 minutes

1. Feet together
2. Pigeon toe
3. Legs spread L/R/M
4. Sumo Squat
5. Hip flexor
6. Quad stretch

MARY: None
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