A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up
B) Spend 10 minutes on upper body mobility.
Spend 10 minutes on lower body mobility.
C) 10 rounds of:
– 30 second sprint.
30 seconds rest.
D) Spend rest of the hour on mobility/flexibility.
