2024-04-05-row-intervals
Ladder drills
Run through High knees/ 2 feet in the square Jumping jack - 2 in 2 out Single leg hop Speed drill Quarter turns
Dynamic stretching
Knee to chest Zombie walk Samson lunge forward/backward Foot to chest
Workout warm up
1 min jump rope 30 second singles / 30 second du 1 minute row 30 slow / 30 fast 1 min burpee 30 seconds inch worms / 30 second burpee