20 Shoulder Circles (10 front/back)
20 Torso Twists
20 Reverse Lunges (10 /side)
10 Inch Worms w/ Push Up
10 Scorpions (5 /side)
10 Bird Dog Crunches (5 /side)
MOVE STEADY (25 Min)
AMRAP 25
200m Run
15 KB Swing 53/35
15 KB Box Step Ups 24/20"
1:00 Rest (Must hold :30 Tall Plank During Rest)
FOR COMPLETION (8 Min)
2:00 Your Choice of Ab Stretch 1:00/side
Calf Stretch 2:00/side
Couch Stretch
NOTE:
Depending on athletes level of core strength, the Plank Hold time should be modified to fit more of a Recharge intensity rather than a max effort intensity. Swings can be Russian style to keep the workout flowing.