Sampson Stretch-3 30 second holds a side
Wall Squats-10 reps
4 rounds of:
Back Squat-10 reps
Reverse Lunge-15 reps ( same weight as back squat)
Sumo Dead Lift-10 reps
2 minute row
5 Rounds of:
2 minute run
30 lumping lunge -try holding 5 or 10 pound dumbells for better results
30 Speed Skaters
Cool Down
