WARM UP – MOBILITY
Agility ladder + dynamic stretch
A GOOD SWEAT
E3MOM x 10 sets:
15/12 Cal Row, 13/10 cal ski, or 11/8 cal bike
10 Wallballs 20/14lb
5 Box jumps 30/24″
Machine should take a min or less, total time to complete a set = 2 mins max.
Try to work at a hard but consistent pace
Cool-down / stretch:
Dig into the hips with a hip opener lunge, pigeon, frog stretch etc.
And/or grab a green band, tie it to a post and stretch the shoulders