Essentials:
A.
15min
Quadricep Crawl x 50 ft
Advanced Rehab Movement 1
Frogger x 50 ft
Advanced Rehab Movement 2
Crab walk x 50ft
Advanced Rehab Movement 3
B.
15 min EMOM
1. Plank x 40 sec
2. Wall Sit x 40 sec
3. Slam Ball Over shoulder x 1 min
C.
Mobility
Puppy Dog x 1min
Straight leg Bear Crawl x 25 steps
Seated Single Leg hamstring stretch x 1 min each side
Straight leg Bear Crawl x 25 steps
Twisted Cross x 1min each side
Straight leg Bear Crawl x 25 steps
Fitness/Performance:
A.
15min
Quadricep Crawl x 50 ft
Advanced Rehab Movement 1
Frogger x 50 ft
Advanced Rehab Movement 2
Crab walk x 50ft
Advanced Rehab Movement 3
B.
15 min EMOM
1. Plank x 40 sec
2. Wall Sit x 40 sec
3. Slam Ball Over shoulder x 1 min
C.
Mobility
Puppy Dog x 1min
Straight leg Bear Crawl x 25 steps
Seated Single Leg hamstring stretch x 1 min each side
Straight leg Bear Crawl x 25 steps
Twisted Cross x 1min each side
Straight leg Bear Crawl x 25 steps